Bowflex Xtreme SE Owners Manual - Page 33

Back Exercises Narrow Pulldowns with Bent Lat Bar - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START FINISH START • Grasp 50" Bent Lat Bar, palms facing down, and sit facing machine. • Position thighs under pulleys. Sit upright with arms extending up. You may position hips under pulleys, but you must lean back slightly from the hips. • Maintain good spinal alignment, chest lifted, abs tight and slight arch in lower back. ACTION • Pull shoulder blades down and together while drawing elbows down to front, and then in, toward sides of body. • At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips, and forearms in line with cables (not forward). • Slowly return to start position. Allow arms and shoulder blades to move up, w/o relaxing muscles. Narrow Pulldowns with Hand Grips - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. START FINISH START • Grasp Hand Grips, palms facing down, and sit facing machine. • Position thighs under pulleys and sit upright with arms extending up. You may position hips under pulleys but you must lean back slightly from the hips. • Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back. ACTION • Pull shoulder blades down and together while drawing elbows down and then in, toward sides of body. • At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips and forearms in line with cables (not forward). • Slowly return to start position. Allow arms and shoulder blades to move up fully, without relaxing muscles. Bowflex Xtreme® SE Owner's Manual 31