Standing Low Back Extension; Reverse Grip Pulldowns - Bowflex Xtreme Assembly Instructions & Owner's Manual

STANDING LOW BACK EXTENSION - (with hip extension)
Muscles worked: This exercise emphasizes
the muscles in your lower back (erector
spinae and deep spinal muscles) necessary
for providing stabilization and protection
for the spine. The lower back muscles are
challenged isometrically just like they
should be used when lifting and carrying in
daily life. The gluteus maximus and the
hamstrings are also strengthened at the hip.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame - standard
p o s i t i on
Leg Extension: R e m ove d
Starting position:
• Stand on the platform facing
o u tw a rd .
• Open the webbing on your hand
grips and slide them up, over your
forearms to your elbows.
• Bend the knees com f o rt a b ly, c ro s s
your arms in front of your ch e s t
and pull hand grips tightly to
your ch e s t .
REVERSE GRIP PULLDOWNS - Lat Tower - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes
the latissimus dorsi,teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also involves
the muscles on the front of your upper
arms (the biceps group) which are
responsible for bending your elbows.
Position: Seated - facing Power Rods®
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Grasp the hand gri p s with an
underhand grip, at a comfortable
width, then sit on the seat.
• Position your thighs directly under
the pulleys and sit upright with
your arms extending upward.
NOTE: You may position your
hips directly under the pulleys but
then you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lift e d , abs tight and
maintain a ve ry slight arch in yo u r
l ower back .
Back Exercises
• Lift your chest, tighten your trunk
muscles and maintain a slight arch
in your lower back.
• Pi n ch your shoulder blades
together slightly.
• Lean forward from the hips,
slightly letting out some of the
tension in the cables.
Action:
• Keeping your chest lifted, move
your entire torso upwards as a unit
by pivoting at the hips.
• Slowly return to the starting
position without slouching or
changing spinal alignment.
Key points:
• Keep your chest lifted and a very
slight arch in your lower back at
all times.
• Move from the hips onl y, not your
waist. Do not increase or decrease
the arch in your lower back during
the movement.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while simultaneously
drawing your elbows downward to
the sides, and then inward,
towards your body.
• At the end of the motion , yo u r
a rms should be drawn near yo u r
sides (although may not be
t o u ching your sides), yo u r
shoulder blades should be fully
d e p ressed tow a rds your hips and
your fore a rms must be in line
with the dire c t i on of the ca b l e s
(not forw a rd ) .
• Sl ow ly re t u rn to the start i n g
p o s i t i on all owing your arms and
shoulder blades to move fully
u pw a rd , without relaxing the
mu s cl e s .
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout
the entire motion.
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