Pulldowns; Stiff Arm Pulldowns - Bowflex Xtreme 2 SE Owner's Manual

Pulldowns—

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.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90°. Hands should
be no wider apart than your elbows.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Stiff-Arm Pulldown—
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
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Release your shoulderblades at the end
of each rep. Initiate each new rep by
depressing your shoulderblades.
• Keep your elbows nearly straight (do not
lock elbows) throughout exercise.
40
Bowflex Xtreme 2 SE Owner's Manual
®
Back Exercises
Shoulder Adduction (with elbow flexion)
START
START
• Grasp the Lat Pulldown Bar
with an overhanded grip (palms
facing the floor), at the grip width
determined by following the
directions in the Success Tips.
• Keep your arms extended and
muscles relaxed and ready.
Shoulder Extension (elbow stabilized)
START
START
• Grasp the Lat Pulldown Bar with
your palms facing down.
• Step back slightly, making sure
that there is enough movement
in the cable to complete your
sfull range of motion with
this exercise.
• Bend slightly from hips, lift
chest and tighten your abs to
stabilize spine.
FINISH
ACTION
• Initiate movement by pulling
shoulderblades together while
simultaneously drawing elbows
down and inward.
• The Lat Pulldown Bar may not
touch your chest. At the end of
the motion, arms should be near
your sides, shoulderblades fully
depressed.
• Keep forearms in line with
the Cables.
• Slowly return to start position.
FINISH
ACTION
• Initiate the movement by
lowering your shoulder
blades, bringing them down
and together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the start position
without relaxing
muscle tension.