Bowflex Xtreme 2 Owners Manual - Page 35

XTREME®2 Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps 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 • Grasp the Hand Grips, 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. Reverse Grip Pulldown with Lat Bar Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH 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 • Grasp the Lat Pulldown Bar, keeping your hands next to each other with an underhand grip, 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.