Bowflex Xtreme Assembly and Owners Manual - Page 44

Seated Lat Rows, Crossover Seated Lat Rows

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42 Back Exercises Seated Lat Rows - Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps. Position: Seated on ground, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not lose spinal alignment - keep chest lifted. • Release shoulder blades at end of each rep and initiate new rep by pinching shoulder blades. START FINISH START • Grab hand grips with palms facing each other. • Place heels against end of platform, bend knees comfortably. • Sit up straight with spine in good alignment. ACTION • Pinch shoulder blades together. • Pull upper arms down and back, brushing past sides of the body while keeping forearms pointing in direction of cable. • Slowly return to start position. Crossover Seated Lat Rows - Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up large pulling muscles of upper back. Also involves biceps. Position: Seated on the ground, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not lose spinal alignment, keep chest lifted. • Release shoulder blades at end of each rep. Initiate new rep by pinching shoulder blades. START FINISH START • Cross arms and grasp hand grips (right grip in left hand and vice versa) with palms facing each other. • Place heels against end of platform, bend knees comfortably. • Sit up straight, spine in good alignment. ACTION • Pinch shoulder blades together. • Pull upper arms down and back, brushing past sides of body while keeping forearms pointing in direction of cable. • Slowly return to start position.

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42
START
ACTION
START
ACTION
Back Exercises
Seated Lat Rows
– Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up the
large pulling muscles of upper back.
Also involves biceps.
Position:
Seated on ground, facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not bend torso forward at any
point.
•
Do not lose spinal alignment – keep
chest lifted.
•
Release shoulder blades at end of each
rep and initiate new rep by pinching
shoulder blades.
START
FINISH
•
Grab hand grips with palms
facing each other.
•
Place heels against end of plat-
form, bend knees comfortably.
•
Sit up straight with spine in
good alignment.
•
Pinch shoulder blades
together.
•
Pull upper arms down and
back, brushing past sides of the
body while keeping forearms
pointing in direction of cable.
•
Slowly return to start position.
Crossover Seated Lat Rows
– Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
Position:
Seated on the ground, facing Power
Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not bend torso forward at any
point.
•
Do not lose spinal alignment, keep
chest lifted.
•
Release shoulder blades at end
of each rep. Initiate new rep by
pinching shoulder blades.
START
FINISH
•
Cross arms and grasp hand
grips (right grip in left hand
and vice versa) with palms
facing each other.
•
Place heels against end of plat-
form, bend knees comfortably.
•
Sit up straight, spine in good
alignment.
•
Pinch shoulder blades
together.
•
Pull upper arms down and
back, brushing past sides of
body while keeping forearms
pointing in direction of cable.
•
Slowly return to start position.