Bowflex XTREME.SE Owner's Manual page 32

Back Exercises
Standing Shoulder Pullover
- with Bent Lat Bar {Elbovvs Stabilized)
Muscles worked:
Upper back (htissimus dorsi, teres m_jor,
rear deltoid nmscles). Also involves chest
(pectoralis m_jor muscles) and triceps.
Position:
Standing - timing machine
Accessory:
50" Bent i,at Bar
Pulleys:
Eat Tower
START
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
* Do not lose spinal alignment. Relax neck,
keep chest lifted, abs fight and maintain
a vexT 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.
START
* Sl:and on phtfbrm.
* Keep knees slightly bent and
feet fiat on platfbrm.
* Extend arms overhead and
grasp 50" Bent Eat Bin, pahns
facing down.
* Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
ACTION
* Move bands in an arc down
toward legs.
* End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
* Control tile return to start
position by slowly moving
arms overhead and releasing
shoukier blades.
Standing Shoulder Pullover
- with Hand Grips {Elbovvs Stabilized)
Muscles worked:
Upper back (latissinms dorsi, teres m_jor,
rear deltoid muscles). Also involves chest
(pectoralis m_jor muscles)and triceps.
Position:
Standing - facing machine
Accessory:
Hand Grips
Pulleys:
Eat Tower
START
BeforeYou Begin:
Remove Seat and Leg Extension:
Key Points:
* Do not lose spinal alignment. Relax neck,
keep chest lifted, abs fight and maintain
a ve_T slight arch in lower back.
* Keep lats tightened throughout entire
IllO[iOIl.
* Release shoulder blades at end of each
rep. Initiate new rep by depressing
shoulder blades.
START
* Stand on phtfbrm.
* Keep knees slightly bent and
feet fiat on platfbrnl.
* Extend arms overhead and
grasp Hand Grips, pahns
facing down.
* Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
ACTION
* Move bands in an arc down
toward legs.
* End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
* Control tile return to start
position by slowly moving
arms overhead and releasing
shoukier blades.
30 gox_lex Xtreme' SE Ox_ner's Manual