Bowflex Xtreme 2 Owners Manual - Page 31

XTREME®2 Back Exercises Narrow Lat Pulldowns with Hand Grips-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys 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 Hand Grips in both hands, as if they are one, larger Grip. Keep your palms facing each other throughout exercise. • Sit, 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 Hand Grips 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-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Narrow Pulleys 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 Hand Grips with an underhand grip (palms toward your face). Keep your palms facing outward throughout the exercise. Hands should be a comfortable distance apart. • Sit, 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. • Shoulders should be fully depressed at end of movement. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders.