Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 37)

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Bowﬂex Xtreme

2 SE Owner’s Manual

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:

v"ENT,AT"AR

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

s$ONOTLOSESPINALALIGNMENT

s+EEPLATSTIGHTENEDTHROUGHOUTENTIRE

motion.

START

FINISH

s'RASPv"ENT,AT"ARPALMS

facing down, and sit facing

machine.

s0OSITIONTHIGHSUNDERPULLEYS

Sit upright with arms extending

up. You may position hips under

pulleys, but you must lean back

slightly from the hips.

s-AINTAINGOODSPINALALIGNMENT

chest lifted, abs tight and slight

arch in lower back.

s0ULLSHOULDERBLADESDOWNAND

together while drawing elbows

down to front, and then in,

toward sides of body.

s!TENDOFMOTIONARMSSHOULDBE

near (not touching) sides, shoulder-

blades fully depressed toward hips,

and forearms in line with cables

(not forward).

s3LOWLYRETURNTOSTARTPOSITION!LLOW

arms and shoulderblades 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:

s$ONOTLOSESPINALALIGNMENT

s+EEPLATSTIGHTENEDTHROUGHOUTENTIRE

motion.

START

FINISH

s'RASP(AND'RIPSPALMSFACING

each other, and sit facing

machine.

s0OSITION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.

s-AINTAINGOODSPINALALIGNMENT

chest lifted, abs tight and a slight

arch in lower back.

s0ULLSHOULDERBLADESDOWNAND

together while drawing elbows

down and then in, toward sides of

body.

s!TENDOFMOTIONARMSSHOULDBE

near (not touching) sides, shoul-

derblades fully depressed toward

hips and forearms in line with

cables (not forward).

s3LOWLYRETURNTOSTARTPOSITION

Allow arms and shoulderblades

to move up fully, without relaxing

muscles.

Back Exercises

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Bowflex Bowflex Xtreme 2 SE User Manual Page 37

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