Bowflex Xtreme Assembly and Owners Manual - Page 41

Back Exercises

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Back Exercises 39 Standing Shoulder Pullover - with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. Position: Standing - facing Power Rod® unit Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. • Keep lats tightened throughout entire motion. • Release shoulder blades at end of each rep. Initiate new rep by depressing shoulder blades. START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. • Extend arms overhead and grasp 50" Bent Lat Bar, palms facing down. • Tighten abs to stabilize spine while maintaining a slight arch in lower back. ACTION • Move hands in an arc down toward legs. • End with arms by sides, pressing shoulder blades down, completely tightening lats. • Control the return to start position by slowly moving arms overhead and releasing shoulder blades. Standing Shoulder Pullover - with Hand Grips (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles)and triceps. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. • Keep lats tightened throughout entire motion. • Release shoulder blades at end of each rep. Initiate new rep by depressing shoulder blades. START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. • Extend arms overhead and grasp Hand Grips, palms facing down. • Tighten abs to stabilize spine while maintaining a slight arch in lower back. ACTION • Move hands in an arc down toward legs. • End with arms by sides, pressing shoulder blades down, completely tightening lats. • Control the return to start position by slowly moving arms overhead and releasing shoulder blades.

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START
ACTION
START
ACTION
39
Back Exercises
Standing Shoulder Pullover
– with Bent Lat Bar (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
Position:
Standing – facing Power Rod
®
unit
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
•
Keep lats tightened throughout
entire motion.
•
Release shoulder blades at end of each
rep. Initiate new rep by depressing
shoulder blades.
START
FINISH
•
Stand on platform.
•
Keep knees slightly bent and
feet flat on platform.
•
Extend arms overhead and
grasp 50” Bent Lat Bar, palms
facing down.
•
Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
•
Move hands in an arc down
toward legs.
•
End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
•
Control the return to start
position by slowly moving
arms overhead and releasing
shoulder blades.
Standing Shoulder Pullover
– with Hand Grips (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension:
Key Points:
•
Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
•
Keep lats tightened throughout entire
motion.
•
Release shoulder blades at end of each
rep. Initiate new rep by depressing
shoulder blades.
START
FINISH
•
Stand on platform.
•
Keep knees slightly bent and
feet flat on platform.
•
Extend arms overhead and
grasp Hand Grips, palms
facing down.
•
Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
•
Move hands in an arc down
toward legs.
•
End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
•
Control the return to start
position by slowly moving
arms overhead and releasing
shoulder blades.