Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Manual de usuario descargar pdf (Pagina 23)

Arm Exercises

Overhead Triceps Extension

Triceps Kickback

START ACTION

START

• Kneelwithonelegonthebench,

bendforwardatthehipsand

placeonehandonthebench.

• Supportyourselfwithonearm

onthebenchandholdthe

dumbbellwiththeotherwith

yourpalmfacingin.

• Keepingyourelbowbent,bring

yourupperarmtoyourside,

paralleltotheground.

• Straightentheelbowwhile

keepingyourupperarm

completelystill.

• Whenthearmiscompletely

straight,slowlyreturntothe

startingposition.

FINISH

START ACTION

START

• Standwithyourkneesslightly

bentandfeetshoulderwidth

apart.

• Placebothhandsovertheinside

edgeofonesideofthedumbbell

weights.

• Bringthearmsupoveryour

headwithanapproximate90

bendattheelbow.

• Keepingyourupperarmsstable,

slowlystraightenyourelbows

movingyourarmsinaarcing

motionupward,overyourhead.

• Stopthemotionbeforeyour

armsarecompletelystraight,and

thenreversethemotion,slowing

returningtothestartingposition,

keepingtensiononthemuscle.

FINISH

Muscles Worked

Triceps

Success tips

• Keepyourkneesslightlybentwithyour

feetapproximatelyshoulderwidthapart.

• Keepyourchestlifted,shoulders

pinchedtogetherandaveryslightarch

inyourlowerback.

• Keepyourupperarmsandshoulders

motionlessandyourwristsstraight.

• Tightenyourtricepsthroughoutthe

exercise,usingacontrolledmotion.

Muscles Worked

Triceps

Bench position

Flat

Success tips

• Maintainspinalalignment.

• Keepyourarmatyoursideandyour

wriststraightthroughouttheentire

motion.

• Tightenyourtricepsthroughoutthe

exerciseandcontrolthemotion.

Owner’s Manual

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