Bowflex Xtreme Assembly and Owners Manual - Page 46

Crossover Wide Pulldowns, Crossover Narrow Pulldowns

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44 Back Exercises Crossover Wide Pulldowns - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles. 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. • Do not lean backward as you pull. START FINISH START • Cross arms, then grasp hand grips with palms facing forward (right grip in left hand and vice versa). Sit on seat. • Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist). • Maintain good spinal alignment, chest up, abs tight and a slight arch in lower back. ACTION • Pull shoulder blades down and together while drawing elbows out, away from sides. • At end of motion, arms should be drawn away from sides, shoulder blades fully depressed toward hips, and forearms in line with direction of cables. • Slowly return to start position. Allow arms and shoulder blades to move fully up, without relaxing muscles. Crossover Narrow Pulldowns - 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 • Cross arms, then grasp hand grips with palms facing down (left grip in right hand and vice versa). Sit on seat. • Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not 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, and then in, toward body. • At end of motion, arms should be drawn near sides (although not touching sides), shoulder blades fully depressed toward hips and forearms up, in line with cables. • Slowly return to start position allowing arms and shoulder blades to move fully up, without relaxing muscles.

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44
START
ACTION
START
ACTION
Back Exercises
Crossover Wide Pulldowns
– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves chest (pectoralis
major) muscles and triceps muscles.
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.
•
Do not lean backward as you pull.
START
FINISH
•
Cross arms, then grasp hand
grips with palms facing forward
(right grip in left hand and vice
versa). Sit on seat.
•
Position thighs under pulleys
and sit up with arms extending
upward. You may position hips
under pulleys but you must lean
back from hips (not waist).
•
Maintain good spinal alignment,
chest up, abs tight and a slight
arch in lower back.
•
Pull shoulder blades down and
together while drawing elbows
out, away from sides.
•
At end of motion, arms should be
drawn away from sides, shoulder
blades fully depressed toward
hips, and forearms in line with
direction of cables.
•
Slowly return to start position.
Allow arms and shoulder blades
to move fully up, without relaxing
muscles.
Crossover Narrow Pulldowns
– 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
•
Cross arms, then grasp hand
grips with palms facing down
(left grip in right hand and vice
versa). Sit on seat.
•
Position thighs
under pulleys
and sit up with arms extending
upward. You may position hips
under pulleys but you must lean
back from hips (not 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, and then in,
toward body.
•
At end of motion, arms should be
drawn near sides (although not
touching sides), shoulder blades
fully depressed toward hips and
forearms up, in line with cables.
•
Slowly return to start position
allowing arms and shoulder
blades to move fully up, without
relaxing muscles.