Bowflex Xtreme 2 SE Owners Manual - Page 40

Back Exercises Reverse Grip Pulldown with Lat Bar Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Seated-facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch. START • Grasp the Lat Pulldown Bar, keeping your hands at shoulder width with an underhand grip, and then sit, with your arms extending upward, muscles relaxed and ready. • You may position your thighs directly beneath the pulleys, but lean back slightly from hips. ACTION • Initiate the movement by pulling your shoulderblades downward and together, drawing your elbows down toward your hips and then inward into your trunk. • The Lat Pulldown Bar may not touch your chest. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders. Reverse Grip Pulldowns - Lat Tower - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. Position: Seated - facing machine 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. 38 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Grasp hand grips with an underhand grip, at a comfortable width, then sit on seat. • Position thighs under pulleys and sit upright with arms extending up. You may position hips under pulleys but you must lean back slightly from the hips (not the waist). • Maintain good spinal alignment, chest lifted, abs tight, and a slight arch in lower back. ACTION • P ull shoulderblades down and together while ­drawing elbows down to sides, then in, toward body. • A t end of motion, arms should be drawn near sides (although may not be touching sides), shoulderblades fully depressed towards hips and forearms in line with direction of cables. • S lowly return to start position allowing arms and shoulderblades to move up, without relaxing muscles.