Seated Lat Pulldowns; Seated Wide Lat Pulldowns - Bowflex XTREME 2 SE Owner's Manual

Seated Lat 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:
lifted, abs tight and a slight arch in lower
back.
motion.

Seated Wide Lat Pulldowns

Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
wide position, bring hands closer together.
Back Exercises
– Shoulder Adduction (with Elbow Flexion)
START
START
slightly less than elbow width.
above, then sit down with
arms extending upward.
but only lean back slightly from hips
(not the waist).
– Shoulder Adduction (with Elbow Flexion)
START
START
comfortable, wide grip, then sit
with arms extending up.
but you must lean back slightly
from hips (not the waist).
chest lifted, abs tight and a slight
arch in lower back.
FINISH
ACTION
and together while drawing elbows
down to sides, then in, toward trunk.
drawn near sides (not touching
sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
arms and shoulderblades to move
up, w/o relaxing muscles.
FINISH
ACTION
and together while drawing elbows
down to sides, then in, toward trunk.
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
Allow arms and shoulderblades to
move fully upward, without relaxing
muscles.
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