Bowflex Xtreme 2 Owners Manual - Page 34

XTREME®2 Back Exercises Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your lats tightened throughout entire motion. • Keep your spine aligned, abs tight and a 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. START FINISH START • Grasp the Hand Grips, palms facing down, keeping hands shoulder-width apart. • Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back. ACTION • Initiate the movement by pulling your shoulder blades downwards and tightening your lats. • Pull your arms in an arc into your sides, keeping them as steady as possible and using slow, controlled movement. • Slowly return to the start position, allowing your arms and shoulder blades to relax without losing readiness. Crossover Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Seated on the floor-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent and feet braced against the Standing Platform. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades. START FINISH START • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing each other. • Keep your spine as erect as possible. • Place your heels on the edge of the Standing Platform and bend your knees comfortably. ACTION • Initiate the movement by pinching your shoulder blades together. • Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable. • Slowly return to the start position.