Bowflex XTREME.SE Owner's Manual page 37

Back Exercises
Crossover Wide Pulldowns - Shoulder Extension (with Elbow Flexion)
iVluscles worked:
Latissimus dorsi, teres m_)or and rear
deltoid. Also involves chest (pectoralis
m_)or) muscles and triceps muscles.
Position:
Seated - facing machine
Accessory:
Hand Grips
Pulleys:
i,at Tower
START
,{
ii
BeforeYou Begin:
Remove Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened throughout entire
Ytlotlon.
* Do not lean backward as you pull.
START
* Cross arms, then grasp hand
grips with pahns facing finward
(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 in/lst lean
back f}om hips (not waist).
* Maintain good spinal alignment,
chest up, abs fight and a slight
arch in lower back.
ACTION
Pull shoulder blades down and
together while drawing elbows
out, aw W fiom sides.
At end of motion, arms should be
drawn away fiom sides, shoulder
blades flflly depressed toward
hips, and fbrearnls in line with
direction of cables.
Slowly return to start position.
Allow arms and shotflder blades
to move flflly up, without relaxing
Ill tlscles.
Crossover Narrow Pulldowns
- Shoulder Extension {with Elbow Flexion)
iVluscles worked:
Latissimus dorsi, teres m_jor and rear
deltoid. Also inwflves biceps group.
Position:
Seated - facing machine
Accessory:
Hand (;rips
Pulleys:
Lat Tower
START
FINISH
BeforeYou Begin:
Remove Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened throughout
entire motion.
START
e CI'oss _tIIns,
then grasp hand
grips with pahns 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 fiom hips (not waist).
* Maintain good spinal alignment,
chest lifted, abs fight and a
slight arch in lower back.
ACTION
* Pull shoulder blades down and
together while drawing elbows
down to sides, and then in,
toward body:
* At end of motion, arlns should be
drawn near sides (Nthough not
touching sides), shoulder blades
flflly depressed toward hips and
forearms up, in line with cables.
* Slowly return to start position
allowing arms and shoulder
blades to move flflly up, wit]lout
relaxing muscles.
go_flex Xtreme" SE Owner's Manual 35