Bowflex Xtreme 2 Owners Manual - Page 33

XTREME®2 Back Exercises Pulldowns-Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing-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. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows. • Keep your spine aligned, abs tight and a slight arch in your lower back. START FINISH START • Grasp the Lat Pulldown Bar with an overhanded grip (palms facing the floor), at the grip width determined by following the directions in the Success Tips. • Keep your arms extended and muscles relaxed and ready. ACTION • Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward. • The Lat Pulldown Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed. • Keep forearms in line with the Cables. • Slowly return to start position. Stiff-Arm Pulldown-Shoulder Extension (elbow stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Lower Trapezius; Biceps Position: Standing-facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your lats tightened throughout the entire motion. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. START FINISH START • Grasp the Lat Pulldown Bar with your palms facing down. • Step back slightly, making sure that there is enough movement in the cable to complete your sfull range of motion with this exercise. • Bend slightly from hips, lift chest and tighten your abs to stabilize spine. ACTION • Initiate the movement by lowering your shoulder blades, bringing them down and together. • Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs. • Slowly return to the start position without relaxing muscle tension.