Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 40)

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38

Bowﬂex Xtreme

®

2 SE Owner’s Manual

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FINISH

Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear deltoid.

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HANDGRIPSWITHANUNDERHAND

grip, at a comfortable width, then sit

on seat.

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 (not the waist).

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 to sides, then in, toward body.

s!TENDOFMOTIONARMSSHOULDBE

drawn near sides (although may not

be touching sides), shoulderblades

fully depressed towards hips and

forearms in line with direction of

cables.

s3LOWLYRETURNTOSTARTPOSITION

allowing arms and shoulderblades

to move up, without relaxing

muscles.

Back Exercises

Reverse Grip Pulldown with Lat Bar

s 'RASPTHE,AT0ULLDOWN"AR

keeping your hands at shoulder

width with an underhand grip,

and then sit, with your arms

extending upward, muscles

relaxed and ready.

s 9OUMAYPOSITIONYOURTHIGHS

directly beneath the pulleys, but

lean back slightly from hips.

s )NITIATETHEMOVEMENTBYPULLING

your shoulderblades downward

and together, drawing your

elbows down toward your hips

and then inward into your trunk.

s 4HE,AT0ULLDOWN"ARMAYNOT

touch your chest.

s &OREARMSSHOULDSTAYINLINEWITH

the direction of the cables.

s 3LOWLYRETURNTOTHESTARTPOSITION

without relaxing the tension in

your shoulders.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Position:

Seated—facing machine

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

Leg Extension:

Removed

Success Tips

s ,IFTYOURCHESTKEEPYOURKNEESBENTAND

feet on Standing Platform.

s $ONOTBENDYOURNECKFORWARDSOR

backwards during motion.

s +EEPYOURSPINEALIGNEDABSTIGHTAND

a slight arch in your lower back. Do not

slouch.

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