Owner`s manual

50
Arm Exercises
Resisted Dip — Elbow extension
START FINISH
START
• Reach up and grasp the Hand
Grips, palms facing the floor,
keeping your thumbs on the
inside, toward your body.
• Cables should be lined up with
your forearms.
• Upper arms should be at a 90˚
angle from torso.
• Straighten your arms downward,
focusing on not moving your
elbows down or inward.
• Slowly reverse the motion,
returning to the Start position
without losing tension in the
triceps.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0
Success Tips
• Lift your chest, keep your knees slightly
bent and feet on Platform.
• Keep your back straight and knees
slightly bent.
• Keep your abs tight throughout entire
motion and maintain good spinal
alignment.
Lying Triceps Press – Elbow extension
START FINISH
START
• Lie with head toward the engine,
keep knees bent, feet flat on the
floor.
• Reach overhead and grasp
the Hand Grips with your
palms facing each other in a
hammer-style grip, elbows bent
and upper arms next to your
sides.
• Keep your elbows in line with the
cables throughout the movement
and wrists straight.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
down toward your sides.
• Extend your elbows completely
straight, reverse the motion,
slowly returning to the Start
position maintaining tension on
the muscle.
FINISH
Muscles worked:
Triceps
Position:
Lying—head toward engine.
Accessory:
Long hand grips; Bench/Ball
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent, feet flat on the floor.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.