Bowflex Xtreme Assembly and Owners Manual - Page 45

Standing Low Back Extension, Reverse Grip Pulldowns

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Back Exercises 43 Standing Low Back Extension - with Hip Extension Muscles worked: Muscles in lower back (erector spinae, deep spinal muscles), lower back muscles, gluteus maximus and hamstrings. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep chest lifted and a very slight arch in lower back at all times. • Move from hips only, not waist. Do not increase or decrease the arch in lower back during the movement. START FINISH START • Stand facing out. • Slide hand grips up over forearms to elbows. • Bend knees comfortably, cross arms in front of chest and pull hand grips tightly to chest. • Lift chest, tighten trunk muscles and arch lower back slightly. Pinch shoulder blades together slightly. • Lean forward from hips, slightly letting out tension in the cables. ACTION • Keep chest lifted, move entire torso up as a unit by pivoting at hips. • Slowly return to start position without slouching or changing spinal alignment. Reverse Grip Pulldowns - Lat Tower - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. 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 with an underhand grip, at a comfortable width, then sit on seat. • 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 (not the waist). • 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 to sides, then in, toward body. • At end of motion, arms should be drawn near sides (although may not be touching sides), shoulder blades fully depressed towards hips and forearms in line with direction of cables. • Slowly return to start position allowing arms and shoulder blades to move up, without relaxing muscles.

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START
ACTION
START
ACTION
43
Back Exercises
Standing Low Back Extension
– with Hip Extension
Muscles worked:
Muscles in lower back (erector spinae,
deep spinal muscles), lower back muscles,
gluteus maximus and hamstrings.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep chest lifted and a very slight arch in
lower back at all times.
•
Move from hips only, not waist. Do not
increase or decrease the arch in lower
back during the movement.
START
FINISH
•
Stand facing out.
•
Slide hand grips up over
forearms to elbows.
•
Bend knees comfortably, cross
arms in front of chest and pull
hand grips tightly to chest.
•
Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulder blades together slightly.
•
Lean forward from hips, slightly
letting out tension in the cables.
•
Keep chest lifted, move entire
torso up as a unit by pivoting
at hips.
•
Slowly return to start position
without slouching or changing
spinal alignment.
Reverse Grip Pulldowns
– Lat Tower – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. 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 with an under-
hand grip, at a comfortable
width, then sit on seat.
•
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
(not the waist).
•
Maintain good spinal alignment,
chest lifted, abs tight, and a
slight arch in lower back.
•
Pull shoulder blades down
and together while drawing
elbows down to sides, then in,
toward body.
•
At end of motion, arms should
be drawn near sides (although
may not be touching sides),
shoulder blades fully depressed
towards hips and forearms in
line with direction of cables.
•
Slowly return to start position
allowing arms and shoulder
blades to move up, without
relaxing muscles.