Bowflex Xtreme 2 Owners Manual - Page 32

XTREME®2 Back Exercises Crossover Wide Pulldowns-Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps Position: Seated-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. Keep lats tightened. • 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. • Do not lean backward as you pull. START FINISH START • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa). • 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. • At end of motion, shoulders should be fully depressed. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders. Crossover Narrow 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 • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa). • 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. • At end of motion, shoulders should be fully depressed. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders.