Bowflex Xtreme 2 SE Owners Manual - Page 35

Back Exercises Good Morning Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement. • Lift your head, keep your knees bent and feet on Standing Platform. START START • Grasp the Squat Bar with your palms facing downward. • Keep your legs bent slightly. • Bend over, approximately 90˚ from your hips (not your waist) FINISH ACTION • Initiate the movement by pushing your hips forward. • Slowly move your trunk until you are in the standing position. Back should be tightened when reaching upright position • Slowly return to the start position without relaxing tension in your legs. 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. • B end knees comfortably, cross arms in front of chest and pull hand grips tightly to chest. • L ift chest, tighten trunk muscles and arch lower back slightly. Pinch shoulderblades together slightly. • L ean forward from hips, slightly letting out tension in the cables. ACTION • K eep chest lifted, move entire torso up as a unit by pivoting at hips. • S lowly return to start position without slouching or changing spinal alignment. Bowflex Xtreme® 2 SE Owner's Manual 33