Triceps Extension (BowFlex Lying)

Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Lie on your back with your head toward the Power Rods®. Knees bent and your feet flat on the floor. • Reach overhead and grasp the handles, palms facing toward the ceiling. • Keeping your elbows bent, bring your upper arms to your sides and maintain. • Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back. Motion: • Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion downward and then inward toward your legs. • Fully straighten your arms. • Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms. Optional motions: • Bilateral movement — both arms extending at the same time. • Unilateral movement – performing all reps with one arm before moving to the next. • Alternating – performing one rep on one side and then the next rep on the other side. • Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning) Key points: • Keep your upper arms motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way down.
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