Bowflex Xtreme Assembly and Owners Manual - Page 43

Bent Over Row, Crossover Bent Over Row

Get Bowflex Xtreme PDF manuals and user guides View all Bowflex Xtreme manuals
Add to My Manuals
Save this manual to your list of manuals

Page 43 highlights

Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion. Back Exercises 41 Bent Over Row START FINISH START • Stand on platform. Reach down and grasp hand grips, palms facing backward. • Let arms extend in direction of pulleys. • Keep back flat and knees bent. ACTION • Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat. Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids). Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion. Crossover Bent Over Row START START • Stand on platform. • Cross arms and reach down and grasp hand grips, palms facing back. • Let arms extend in direction of pulleys. • Keep back flat and knees bent. FINISH ACTION • Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat.

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
  • 89
  • 90
START
ACTION
START
ACTION
41
Back Exercises
Bent Over Row
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not bend neck backward or
forward while raising bar.
•
Do not slouch when lowering
hand grips.
•
Keep spine in good alignment
through entire motion.
START
FINISH
•
Stand on platform. Reach
down and grasp hand grips,
palms facing backward.
•
Let arms extend in direction
of pulleys.
•
Keep back flat and knees bent.
•
Move elbows back as you
bring hand grips to a point
below chest.
•
Slowly reverse motion. Keep
knees bent and back flat.
Crossover Bent Over Row
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear part of middle
deltoids).
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Do not bend neck backward or
forward while raising bar.
•
Do not slouch when lowering
hand grips.
•
Keep spine in good alignment
through entire motion.
START
FINISH
•
Stand on platform.
•
Cross arms and reach down
and grasp hand grips, palms
facing back.
•
Let arms extend in direction
of pulleys.
•
Keep back flat and knees bent.
•
Move elbows back as you
bring hand grips to a point
below chest.
•
Slowly reverse motion. Keep
knees bent and back flat.