Bowflex Xtreme Assembly and Owners Manual - Page 47

Seated Lat Pulldowns, Seated Wide Lat Pulldowns

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Back Exercises 45 Seated Lat Pulldowns - Shoulder Adduction (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: • Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back. • Keep lats tightened throughout entire motion. • Do not let grips touch chest. START FINISH START • Hold arms out to sides at shoulder height. Bend elbows 90º, hands slightly less than elbow width. • Grasp hand grips at same width as above, then sit down with arms extending upward. • You may position hips under pulleys but only lean back slightly from hips (not the waist). ACTION • Pull shoulder blades down and together while drawing elbows down to sides, then in, toward trunk. • At end of motion, arms should be drawn near sides (not touching sides), shoulder blades fully depressed toward hips and forearms up in line with cables. • Slowly return to start position. Allow arms and shoulder blades to move up, w/o relaxing muscles. Seated Wide Lat Pulldowns - Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. 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. • If you can't complete the exercise with hands in the wide position, bring hands closer together. START FINISH START • Grasp 50" Bent Lat Bar at a comfortable, wide grip, then sit with arms extending up. • You may position hips under pulleys but you must lean back slightly from 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 trunk. • 50" Bent Lat Bar may not touch chest, but, at end of motion, arms should be drawn near sides (not touching sides), shoulder blades fully depressed toward hips and forearms up in line with cables. • Slowly return to start position, Allow arms and shoulder blades to move fully upward, without relaxing muscles.

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START
ACTION
START
ACTION
45
Back Exercises
Seated Lat Pulldowns
– Shoulder Adduction (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:
•
Maintain good spinal alignment, chest
lifted, abs tight and a slight arch in
lower back.
•
Keep lats tightened throughout entire
motion.
•
Do not let grips touch chest.
START
FINISH
•
Hold arms out to sides at
shoulder height. Bend elbows
90ê, hands slightly less than
elbow width.
•
Grasp hand grips at same width
as above, then sit down with
arms extending upward.
•
You may position hips under
pulleys but only lean back
slightly from hips (not the waist).
•
Pull shoulder blades down
and together while drawing
elbows down to sides, then in,
toward trunk.
•
At end of motion, arms should be
drawn near sides (not touching
sides), shoulder blades fully
depressed toward hips and fore-
arms up in line with cables.
•
Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Seated Wide Lat Pulldowns
– Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. 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.
•
If you can’t complete the exercise with hands
in the wide position, bring hands closer
together.
START
FINISH
•
Grasp 50” Bent Lat Bar at a
comfortable, wide grip, then sit
with arms extending up.
•
You may position hips under
pulleys but you must lean back
slightly from 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 trunk.
•
50” Bent Lat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulder blades
fully depressed toward hips and
forearms up in line with cables.
•
Slowly return to start position,
Allow arms and shoulder blades
to move fully upward, without
relaxing muscles.