Friday, June 17, 2016

Triceps Pushdown (BowFlex 45 Degree Rope)


Elbow Extension
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 away from the Power Rods®.
• Using the single handles or an actual rope attachment, 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 beside your ears, slowly straighten your arms arcing forward and then outward, ending with your hands and elbows directly in front of 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.