Bowflex 51370 Manual De Usuario

Arm Exercises

Muscles worked: This exercise emphasizes

the triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any upper

body pushing or pressing motion.

Pulley position: Lat tower.

Starting position:

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods

• Using the single handles, grasp the webbing of

the opposite handle (right hand to left handles

and vice versa).

• Cross the cables with the palms facing each

other as if grasping a rope handle.

• Keeping your elbows bent, bring your upper arms

to your sides allowing your forearms to remain

angled toward the midline in line with the cable.

Motion:

• Keeping your upper arms stationary and your

elbows next to the sides of your torso, slowly

straighten your arms arcing down and then

outward toward your sides, ending with your

hands and elbows directly below the shoulders,

arms fully straightened.

• Slowly allow the elbows to bend, angling forward

and toward midline, returning to the start

position.

Key points:

• Keep your upper arms motionless.

• Keep wrists straight.

• Tighten the triceps throughout the exercise and

control the motion on the way up.

• Maintain good posture by keeping your chest

lifted, abs tight and maintain a very slight arch in

your lower back.

“Rope” Pushdowns

Elbow Extension

FINISH

START

FINISH

START

Muscles worked: This exercise emphasizes

the triceps muscles located on the back of the

upper arms. These muscles are responsible for

straightening your arms and assist in any upper

body pushing or pressing motion.

Pulley position: Lat tower.

Starting position:

• Remove the bench, straddle the rail and stand on

the platform facing the Power Rods

• Using the single handle, grasp the handle with

your palms up.

• Adjust your distance from the pulleys (one to two

feet in front of you). This may need to be altered

after attempting the first rep.

• Keeping your arm bent, bring your upper arm to

your side and maintain.

• Lift your chest and tighten your abdominals to

stabilize your spine while maintaining a very

slight arch in the lower back.

Motion:

• Keeping your upper arm stationary and your

elbow next to the side of your torso, slowly

straighten your arm by arcing downward and

then inward toward your leg, ending with your

hand and elbow directly below the shoulder, arm

fully straightened.

• Straighten your arm fully.

• Controlling the motion, allow your elbow to bend,

returning to the starting position without moving

your upper arm.

NOTE: This exercise can also be performed

utilizing the following options:

• Palm up grip (supinated)

• Palm down grip (pronated)

• "Hammer" grip (neutral)