Bowflex Xtreme 2 SE Owners Manual - Page 36

Back Exercises Standing Shoulder Pullover - with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. Position: Standing - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. • Keep lats tightened throughout entire motion. • Release shoulderblades at end of each rep. Initiate new rep by depressing shoulderblades. START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. • Extend arms overhead and grasp 50" Bent Lat Bar, palms facing down. • Tighten abs to stabilize spine while maintaining a slight arch in lower back. ACTION • M ove hands in an arc down toward legs. • E nd with arms by sides, pressing shoulderblades down, completely tightening lats. • C ontrol the return to start position by slowly moving arms overhead and ­releasing shoulderblades. Standing Shoulder Pullover - with Hand Grips (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles)and triceps. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal alignment. Relax neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. • Keep lats tightened throughout entire motion. • Release shoulderblades at end of each rep. Initiate new rep by depressing shoulderblades. 34 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. • Extend arms overhead and grasp Hand Grips, palms facing down. • Tighten abs to stabilize spine while maintaining a slight arch in lower back. ACTION • M ove hands in an arc down toward legs. • E nd with arms by sides, pressing shoulderblades down, completely tightening lats. • C ontrol the return to start position by slowly moving arms overhead and ­releasing shoulderblades.