Narrow Pulldowns W/Hand Grips; Reverse Grip Pulldowns - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Back Exercises
I
Narrow Lat Pulldowns with Hand Grips--Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated--Facing Power Rods c_
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar--Narrow Pulleys
START
FINISH
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
START
Grasp the Hand Grips in both
hands, as if they are one, larger
Grip. Keep your pahns facing
each other throughout exercise.
Sit, arms extending upward,
muscles relaxed and ready.
You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
ACTION
• Initiate the movement by pulling
your shoulder blades downward
and together, drawing your
elbows down toward your hips
and then inward into your trunk.
• The Hand Grips may not touch
your chest.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the start
position, without relaxing the
tension in your shoulders.
I
Reverse Grip Pulldowns--Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated--Facing Power Rods _
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar--Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not bend your neck tbrwards or
backwards during motion.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Do not slouch.
d%
START
FINISH
START
Grasp the Hand Grips with an
underhand grip (palms toward
your face). Keep your palms
facing outward throughout the
exercise. Hands should be a
comfortable distance apart.
Sit, arms extending upward,
muscles relaxed and ready.
You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
ACTION
• Initiate the movement by pulling
your shoulder blades downward
and together, drawing your
elbows down toward your hips
and then inward into your trunk.
• Shoulders should be tully
depressed at end of movement.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the start
position, without relaxing the
tension in your shoulders.
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