Pulldowns; Stiffarm Pulldowns - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME 2
Back Exercises
I
Pulldowns--Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Standing--facing Power Rods '_
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
START
FINISH
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.
START
• Grasp the Lat Pulldown Bar
with an overhanded grip (palms
lacing the floor), at the grip
width determined by following
the directions in the Success
Tips.
• Keep your arms extended and
muscles relaxed and ready.
ACTION
• Initiate movement by pulling
shoulder blades 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, shoulder blades tully
depressed.
• Keep forearms in line with
the Cables.
• Slowly return to start position.
Stiff-Arm Pulldown--Shoulder Extension (elbow stabilized)
I
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids; Lower Trapezius; Biceps
Position:
Standing--facing Power Rods
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
START FINISH
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 shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
• Keep your elbows nearly straight (do not
lock elbows) throughout exercise.
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.
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.
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