Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 38)

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36

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Bent Over Row

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid, which make up the large pulling

muscles of upper back. Also involves

biceps group.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s$ONOTBENDNECKBACKWARDORFORWARD

while raising bar.

s$ONOTSLOUCHWHENLOWERING

hand grips.

s+EEPSPINEINGOODALIGNMENTTHROUGH

entire motion.

START

FINISH

s3TANDONPLATFORM2EACHDOWN

and grasp hand grips, palms

facing each other.

s,ETARMSEXTENDINDIRECTION

of pulleys.

s+EEPBACKmATANDKNEESBENT

s-OVEELBOWSBACKASYOU

bring hand grips to a point below

chest.

s3LOWLYREVERSEMOTION+EEPKNEES

bent and back ﬂat.

Crossover Bent Over Row

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear part of middle deltoids).

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

s$ONOTBENDNECKBACKWARDORFORWARD

while raising bar.

s$ONOTSLOUCHWHENLOWERING

hand grips.

s+EEPSPINEINGOODALIGNMENTTHROUGH

entire motion.

START

FINISH

s3TANDONPLATFORM

s#ROSSARMSANDREACHDOWNAND

grasp hand grips, palms facing

back (left grip in right hand and

vice versa).

s,ETARMSEXTENDINDIRECTION

of pulleys.

s+EEPBACKmATANDKNEESBENT

s-OVEELBOWSBACKASYOUBRING

hand grips to a point below

chest.

s3LOWLYREVERSEMOTION+EEP

knees bent and back ﬂat.

Back Exercises

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