Seated Lat Pulldowns; Seated Wide Lat Pulldowns - Bowflex Xceed 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:
• Maintain good spinal alignment, chest
lifted, abs tight and a slight arch in lower
back.
• Keep lats tightened throughout entire
motion.
• Do not let grips touch chest.

Seated Wide Lat Pulldowns

Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
50" Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire motion.
• If you can't complete the exercise with hands
in the wide position, bring hands closer
together.
– Shoulder Adduction (with Elbow Flexion)
START START
START
• Hold arms out to sides at shoulder
height. Bend elbows 90º, hands
slightly less than elbow width.
• Grasp hand grips at same width as
above, then sit down with
arms extending upward.
• You may position hips under pulleys
but only lean back slightly from hips
(not the waist).
– Shoulder Adduction (with Elbow Flexion)
START START
START
• Grasp 50" Bent Lat Bar at a comfort-
able, wide grip, then sit with arms
extending up.
• You may position hips under pulleys
but you must lean back slightly from
hips (not the 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
down to sides, then in, toward trunk.
• At end of motion, arms should be
drawn near sides (not touching
sides), shoulder blades fully
depressed toward hips and forearms
up in line with cables.
• Slowly return to start position. Allow
arms and shoulder blades to move
up, w/o relaxing muscles.
FINISH FINISH
ACTION
• Pull shoulder blades down
and together while drawing elbows
down to sides, then in, toward trunk.
• 50" Bent Lat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulder blades
fully depressed toward hips and
forearms up in line with cables.
• Slowly return to start position,
Allow arms and shoulder blades to
move fully upward, without relaxing
muscles.