Bowflex Xtreme 2 SE Owners Manual - Page 38

Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion. Back Exercises Bent Over Row START START • Stand on platform. Reach down and grasp hand grips, palms facing each other. • Let arms extend in direction of pulleys. • K eep back flat and knees bent. FINISH ACTION • Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat. Crossover Bent Over Row Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion. START START • Stand on platform. • Cross arms and reach down and grasp hand grips, palms facing back (left grip in right hand and vice versa). • Let arms extend in direction of pulleys. • K eep back flat and knees bent. FINISH ACTION • Move elbows back as you bring hand grips to a point below chest. • Slowly reverse motion. Keep knees bent and back flat. 36 Bowflex Xtreme® 2 SE Owner's Manual