Back Exercises; Standing Shoulder Pullover W/ Bent Lat Bar; Standing Shoulder Pullover W/ Hand Grips - Bowflex Xceed Owner's Manual

Back Exercises

Standing Shoulder Pullover
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
Position:
Standing – facing machin
e
Accessory:
50" Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout
entire motion.
• Release shoulder blades at end of each rep.
Initiate new rep by depressing shoulder
blades.
Standing Shoulder Pullover
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
Position:
Standing – facing machin
e
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension:
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout entire
motion.
• Release shoulder blades at end of each rep.
Initiate new rep by depressing shoulder
blades.
– with Bent Lat Bar (Elbows Stabilized)
START START
START
• Stand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
50" Bent Lat Bar, palms facing
down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
– with Hand Grips (Elbows Stabilized)
START START
START
• Stand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
Hand Grips, palms facing down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
30
Owner's Manual
FINISH FINISH
ACTION
• Move hands in an arc down
toward legs.
• End with arms by sides, pressing
shoulder blades down, completely
tightening lats.
• Control the return to start position
by slowly moving arms overhead
and releasing shoulder blades.
FINISH FINISH
ACTION
• Move hands in an arc down
toward legs.
• End with arms by sides, pressing
shoulder blades down, completely
tightening lats.
• Control the return to start position
by slowly moving arms overhead
and releasing shoulder blades.