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Triceps Pushdown (BowFlex Indy Arm)

Elbow Flexion 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®. • Grasp the lat bar at shoulder width, with your palms down. • 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 arms bent, bring your upper arms 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 arms stationary and your elbows next to the sides of your torso, slowly straighten your arms by arcing downward and then inward toward your legs. • Straighten your arms fully. • 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 up. • Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.
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