Reverse Grip Pulldowns W/ Lat Bar; Reverse Grip Pulldowns W/ Hand Grips - Bowflex Xtreme 2 SE Owner's Manual

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
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
Reverse Grip Pulldowns
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:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire motion.
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Bowflex Xtreme 2 SE Owner's Manual
®
Back Exercises
Reverse Grip Pulldown with Lat Bar
START START
• Grasp the Lat Pulldown Bar,
keeping your hands at shoulder
width with an underhand grip,
and then sit, with your arms
extending upward, muscles
relaxed and ready.
• You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
– Lat Tower – Shoulder Extension (with Elbow Flexion)
START START
• Grasp hand grips with an underhand
grip, at a comfortable width, then sit
on seat.
• Position 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).
• Maintain good spinal alignment,
chest lifted, abs tight, and a slight
arch in lower back.
START
• Initiate the movement by pulling
• The Lat Pulldown Bar may not
• Forearms should stay in line with
• Slowly return to the start position,
START
FINISH FINISH
ACTION
your shoulderblades downward
and together, drawing your
elbows down toward your hips
and then inward into your trunk.
touch your chest.
the direction of the cables.
without relaxing the tension in
your shoulders.
FINISH FINISH
ACTION
• Pull shoulderblades down
and together while drawing elbows
down to sides, then in, toward body.
• At 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.
• Slowly return to start position
allowing arms and shoulderblades
to move up, without relaxing
muscles.