Arm Exercises
Triceps Kickback
START ACTION
START
• Reach down and grasp a
Hand Grip in one hand, palm
facing backward.
• Draw your elbow back until the
forearm is at approximately a 45°
angle from the upper arm.
• Straighten your elbow, keeping
your upper arm completely still.
• When arm is completely straight,
slowly return to the start
position.
FINISH
Hammer Triceps Kickback—Elbow Extension
START ACTION
START
• Reach down and grasp a Hand
Grip in one hand, keeping your
hand in the vertical “Hammer
Grip” position.
• Draw your elbow back until the
forearm is at approximately a
45° angle from the upper arm.
• Straighten your elbow, keeping
your upper arm completely still.
• When arm is completely
straight, slowly return to the
start position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Keep one hand on the Center Cross Bar
to stabilize yourself throughout motion.
• Keep triceps tightened throughout
the exercise.
Muscles worked:
Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Keep one hand on the Center Cross Bar
to stabilize yourself throughout motion.
• Keep triceps tightened throughout
exercise and continue to hold Hand Grip
in the “Hammer” hold.
XTREME®2
