Bowflex XTREME.SE Owner's Manual page 35

Back Exercises
Seated Lat Rows
- Shoulder Extension (and Elbow Flexion)
Muscles worked:
i,afissimus dorsi, teres m_jor and rear
deltoid muscles, which make up the
large pulling muscles of upper back.
Also involves biceps.
Position:
Seated on ground, facing machine
Accessory:
Hand (;rips
Pulleys:
Squat Pulley Frame
Beforegou Begin:
Remove Leg Extension and Seat
Key Points:
* Do not bend torso forward at any
point.
* Do not lose spinN alignment- keep
chest liRed.
* Release shotflder blades at end of each
rep and initiam new rep by pinching
shoulder blades.
START
* (;tab hand grips with pahns
facing each other
. Place heels against end of plat-
f_nm, bend knees comf_ntably.
. Sit up straight with spine in
good alignment.
FiNiSH
ACTION
* Pinch shoulder blades
together.
. Ptfll upper arms down and
back, brushing past sides of the
body while keeping forearms
pointing in direction of cable.
* Slowly return to start position.
Crossover Seated Lat Rows - Shoulder Extension
(and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres m_jor and rear
deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
Position:
Seated on the ground, facing
machine
Accessory:
Hand Grips
START FiNiSH
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Leg Extension
Key Points:
* Do not bend torso forward at any
point.
= Do not lose spinN alignment, keep
chest liRed.
* Release shotflder blades at end
of each rep. Initiate new rep by
pinching shoulder blades.
START
* Cross arms and grasp hand
grips (right grip in lefZ hand
and vice versa) with pahns
facing each other
. Place heels against end of plat-
f_)rm, bend knees comf_)rtably.
= Sit t_p straight, spine in good
Nignment.
ACTION
* Pinch shoulder blades
together.
* Ptfll upper arms down and
back, brushing past sides of
body while keeping fk)rearms
pointing in direction of cable.
* Slowly return to start position.
g(m_lex Xtreme' SE Ox_ner's Manual
33