Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 42)

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40

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Pulldowns—Shoulder Adduction (with elbow ﬂexion)

s 'RASPTHE,AT0ULLDOWN"AR

with an overhanded grip (palms

facing the floor), at the grip width

determined by following the

directions in the Success Tips.

s +EEPYOURARMSEXTENDEDAND

muscles relaxed and ready.

s )NITIATEMOVEMENTBYPULLING

shoulderblades together while

simultaneously drawing elbows

down and inward.

s 4HE,AT0ULLDOWN"ARMAYNOT

touch your chest. At the end of

the motion, arms should be near

your sides, shoulderblades fully

depressed.

s +EEPFOREARMSINLINEWITH

the Cables.

s 3LOWLYRETURNTOSTARTPOSITION

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

s 'RASPTHE,AT0ULLDOWN"ARWITH

your palms facing down.

s 3TEPBACKSLIGHTLYMAKINGSURE

that there is enough movement

in the cable to complete your

sfull range of motion with

this exercise.

s "ENDSLIGHTLYFROMHIPSLIFT

chest and tighten your abs to

stabilize spine.

s )NITIATETHEMOVEMENTBY

lowering your shoulder

blades, bringing them down

and together.

s +EEPYOURARMSSTRAIGHTMOVING

your hands downward in an arc

and slowly in toward your thighs.

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

without relaxing

muscle tension.

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 4ODETERMINETHEAPPROPRIATEGRIPWIDTH

for you, hold your arms straight out to

your sides at shoulder height. Bend your

ELBOWSAPPROXIMATELY(ANDSSHOULD

be no wider apart than your elbows.

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

slight arch in your lower back.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

Position:

Standing—facing machine

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

Leg Extension:

Removed

Success Tips

s +EEPYOURLATSTIGHTENEDTHROUGHOUTTHE

entire motion.

s +EEPYOURCHESTLIFTEDANDMAINTAIN

spinal alignment, keeping a very slight

arch in your lower back.

s 2ELEASEYOURSHOULDERBLADESATTHEEND

of each rep. Initiate each new rep by

depressing your shoulderblades.

s +EEPYOURELBOWSNEARLYSTRAIGHTDONOT

lock elbows) throughout exercise.

Back Exercises

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