18
ARM EXERCISES
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Starting position:
• Face the machine. Bend forward at the hips
(not the waist). Bending one knee slightly,
flatten your back by sticking your hips out
and lifting your chest.
• Grasp the handle.
• Keeping your elbow bent, bring your upper
arm to your side, parallel to the ground.
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
return to the starting position.
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout entire motion.
• Tighten the triceps throughout the exercise
and control the motion..
TRICEPS KICKBACK
START
FINISH
TRICEPS PUSHDOWN— Elbow Extension
START
FINISH
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.
Position: Lat Station.
Starting position:
• 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 arm.
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.
