Crossover Wide Pulldowns W/ Hand Grips; Crossover Narrow Pulldowns W/ Hand Grips - Bowflex Xceed Owner's Manual

Crossover Wide Pulldowns
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves chest (pectoralis
major) muscles and triceps muscles.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
• Do not lean backward as you pull.
Crossover Narrow 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:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
– Shoulder Extension (with Elbow Flexion)
START START
START
• Cross arms, then grasp hand grips
with palms facing forward (right
grip in left hand and vice versa). Sit
on seat.
• Position thighs under pulleys and sit
up with arms extending upward. You
may position hips under pulleys but
you must lean back from hips (not
waist).
• Maintain good spinal alignment,
chest up, abs tight and a slight arch
in lower back.
– Shoulder Extension (with Elbow Flexion)
START START
START
• Cross arms, then grasp hand grips
with palms facing down (left grip in
right hand and vice versa). Sit on
seat.
• Position thighs under pulleys and
sit up with arms extending upward.
You may position hips under pulleys
but you must lean back from hips
(not waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
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Owner's Manual
FINISH FINISH
ACTION
• Pull shoulder blades down and
together while drawing elbows
out, away from sides.
• At end of motion, arms should be
drawn away from sides, shoulder
blades fully depressed toward
hips, and forearms in line with
direction of cables.
• Slowly return to start position.
Allow arms and shoulder blades
to move fully up, without relaxing
muscles.
FINISH FINISH
ACTION
• Pull shoulder blades down and
together while drawing elbows
down to sides, and then in, toward
body.
• At end of motion, arms should be
drawn near sides (although not
touching sides), shoulder blades
fully depressed toward hips and
forearms up, in line with cables.
• Slowly return to start position
allowing arms and shoulder blades
to move fully up, without relaxing
muscles.