Back Exercises; Good Morning; Standing Low Back Extension - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Position:
Standing—facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this movement.
• Lift your head, keep your knees bent and
feet on Standing Platform.

Standing Low Back Extension

Muscles worked:
Muscles in lower back (erector spinae, deep
spinal muscles), lower back muscles, gluteus
maximus and hamstrings.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower back
during the movement.

Back Exercises

Good Morning

START START
START
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90˚
from your hips (not your waist)
START START
START
• Stand facing out.
• Slide hand grips up over
fore arms to elbows.
• Bend knees comfortably, cross arms
in front of chest and pull hand grips
tightly to chest.
• Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulderblades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
FINISH FINISH
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position
• Slowly return to the start position
without relaxing tension in your
legs.
– with Hip Extension
FINISH FINISH
• Keep chest lifted, move entire
torso up as a unit by pivoting at
hips.
• Slowly return to start position
without slouching or changing
spinal alignment.
Bowflex Xtreme
ACTION
ACTION
33
2 SE Owner's Manual
®