Seated Lat Rows; Reverse Grip Pulldown With Lat Bar - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME Z Back Exercises
Seated Lat Rows--Shoulder Extension (and elbow flexion)
I
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated on the floor--facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START
FINISH
Leg Extension:
Removed
Success Tips
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
pinching your shoulder blades
START
• Grasp the Hand Grips, pahns
facing each other.
• Keep your spine as erect
as possible.
• Place your heels on the edge of
the Standing Platform and bend
your knees comfortably.
ACTION
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms downward
and backward, brushing past the
sides of the body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the
start position.
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated--Facing Power Rods (_
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.
START
iii !;
START
Grasp the Lat Pulldown Bar,
keeping your hands next to each
other 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.
FINISH
I
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 Lat Pulldown Bar 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.
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