Bowflex Xtreme 2 Owners Manual - Page 30

XTREME®2 Back Exercises Seated Wide Lat Pulldowns-Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Position: Seated-Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars 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. • If you can't complete motion with hands wide, bring your hands closer together. START FINISH START • Grasp the Lat Pulldown Bar at a comfortable, wide grip, then sit, with your arms extending upward. • You may position your thighs directly beneath the pulleys, but lean back slightly from hips. ACTION • Initiate the movement by pulling your shoulder blades 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. Seated Narrow Lat Pulldowns with Lat Bar-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated-Facing Power Rod® unit 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 FINISH START • Grasp the Lat Pulldown Bar, keeping your hands next to each other, 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 shoulder blades 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.