Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 41)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves pectoralis major and

triceps.

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.

s$ONOTLEANBACKWARDASYOUPULL

START

FINISH

s#ROSSARMSTHENGRASPHANDGRIPS

with palms facing forward (right

grip in left hand and vice versa). Sit

on seat.

s0OSITIONTHIGHSUNDERPULLEYSANDSIT

up with arms extending upward. You

may position hips under pulleys but

you must lean back from hips (not

waist).

s-AINTAINGOODSPINALALIGNMENT

chest up, abs tight and a slight arch

in lower back.

s0ULLSHOULDERBLADESDOWNAND

together while drawing elbows

out, away from sides.

s!TENDOFMOTIONARMSSHOULDBE

drawn away from sides, shoul-

derblades fully depressed toward

hips, and forearms in line with

direction of cables.

s3LOWLYRETURNTOSTARTPOSITION

Allow arms and shoulderblades

to move fully up, without relaxing

muscles.

Crossover Narrow Pulldowns – 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#ROSSARMSTHENGRASPHANDGRIPS

with palms facing each other (left

grip in right hand and vice versa).

Sit on seat.

s0OSITIONTHIGHSUNDERPULLEYSAND

sit up with arms extending upward.

You may position hips under pulleys

but you must lean back from hips

(not 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, and then in, toward body.

s!TENDOFMOTIONARMSSHOULDBE

drawn near sides (although not

touching sides), shoulderblades fully

depressed toward hips and forearms

up, in line with cables.

s3LOWLYRETURNTOSTARTPOSITION

allowing arms and shoulderblades

to move fully up, without relaxing

muscles.

Back Exercises

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Bowflex Bowflex Xtreme 2 SE User Manual Page 41

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