Bowflex Xtreme 2 SE Owners Manual - Page 41

Back Exercises Crossover Wide Pulldowns - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves pectoralis major and triceps. 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. • Do not lean backward as you pull. START FINISH START • Cross arms, then grasp hand grips with palms facing forward (right grip in left hand and vice versa). Sit on seat. • Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist). • Maintain good spinal alignment, chest up, abs tight and a slight arch in lower back. ACTION • P ull shoulderblades down and together while ­drawing elbows out, away from sides. • A t end of motion, arms should be drawn away from sides, shoulderblades fully depressed toward hips, and forearms in line with direction of cables. • S lowly return to start position. Allow arms and shoulderblades to move fully up, without relaxing muscles. Crossover Narrow Pulldowns - 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. START FINISH START • Cross arms, then grasp hand grips with palms facing each other (left grip in right hand and vice versa). Sit on seat. • Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not 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, and then in, toward body. • A t end of motion, arms should be drawn near sides (although not touching sides), shoulderblades fully depressed toward hips and forearms up, in line with cables. • S lowly return to start position allowing arms and shoulderblades to move fully up, without relaxing muscles. Bowflex Xtreme® 2 SE Owner's Manual 39