Bowflex Xtreme Assembly and Owners Manual - Page 42

Narrow Pulldowns with Bent Lat Bar, Narrow Pulldowns with Hand Grips

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40 Back Exercises Narrow Pulldowns with Bent Lat Bar - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing Power Rod® unit Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START FINISH START • Grasp 50" Bent Lat Bar, palms facing down, and sit facing machine. • Position thighs under pulleys. Sit upright with arms extending up. You may position hips under pulleys, but you must lean back slightly from the hips. • Maintain good spinal alignment, chest lifted, abs tight and slight arch in lower back. ACTION • Pull shoulder blades down and together while drawing elbows down to front, and then in, toward sides of body. • At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips, and forearms in line with cables (not forward). • Slowly return to start position. Allow arms and shoulder blades to move up, w/o relaxing muscles. Narrow Pulldowns with Hand Grips - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START FINISH START • Grasp Hand Grips, palms facing down, and sit facing machine. • Position thighs under pulleys and sit upright with arms extending up. You may position hips under pulleys but you must lean back slightly from the hips. • Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back. ACTION • Pull shoulder blades down and together while drawing elbows down and then in, toward sides of body. • At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips and forearms in line with cables (not forward). • Slowly return to start position. Allow arms and shoulder blades to move up fully, without relaxing muscles.

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40
START
ACTION
START
ACTION
Back Exercises
Narrow Pulldowns with Bent Lat Bar
– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Seated – facing Power Rod
®
unit
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not lose spinal alignment.
•
Keep lats tightened throughout entire
motion.
START
FINISH
•
Grasp 50” Bent Lat Bar, palms
facing down, and sit facing
machine.
•
Position thighs under
pulleys. Sit upright with arms
extending up. You may posi-
tion hips under pulleys, but
you must lean back slightly
from the hips.
•
Maintain good spinal align-
ment, chest lifted, abs tight
and slight arch in lower back.
•
Pull shoulder blades down and
together while drawing elbows
down to front, and then in,
toward sides of body.
•
At end of motion, arms should
be near (not touching) sides,
shoulder blades fully depressed
toward hips, and forearms in line
with cables (not forward).
•
Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips
– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Seated – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not lose spinal alignment.
•
Keep lats tightened throughout
entire motion.
START
FINISH
•
Grasp Hand Grips, palms
facing down, and sit facing
machine.
•
Position thighs under pulleys
and sit upright with arms
extending up. You may posi-
tion hips under pulleys but you
must lean back slightly from
the hips.
•
Maintain good spinal align-
ment, chest lifted, abs tight
and a slight arch in lower back.
•
Pull shoulder blades down and
together while drawing elbows
down and then in, toward sides
of body.
•
At end of motion, arms should
be near (not touching) sides,
shoulder blades fully depressed
toward hips and forearms in line
with cables (not forward).
•
Slowly return to start position.
Allow arms and shoulder blades
to move up fully, without relaxing
muscles.