Bowflex XTREME.SE Owner's Manual page 38

Back Exercises
Seated Lat Pu||downs
- Shoulder Adduction (with Elbow Fie×ion)
iVluscles worked:
i,atissimus dorsi, teres m_jor and rear
deltoid. Also involves biceps group.
Position:
Seated - facing machine
Accessory:
Hand (;rips
Pulleys:
Lat Tower
START
BeforeYou 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
Illotion.
* Do not let grips touch chest.
START
Hold arms out to sides at
shoulder height. Bend elbows
90 °, bands slightly less than
elbow width.
* Grasp hand grips at same width
as above, then sit down with
arIrts extending upward.
* You may posidon hips trader
pulleys but only lean back
slightly flom hips (not the wais0.
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 flflly
depressed toward hips and fore-
arms up in line with cables.
* Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Seated Wide Lat Pu||downs - Shoulder
Adduction (with Elbow
Flexion)
iVluscles worked:
Latissimus dorsi, teres m_jor and rear
deltoid. Also involves biceps group.
Position:
Seated - facing machine
Accessory:
50" Bent Lat Bar
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Leg Extension
0
% ,'*_ ; 7;, \ )
' )lli4'
!{'j,
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 bands closer
together
36
gox_lex Xtreme' SE ()x_ner's Manual
START
START
* (;rasp 50" Bent Lat Bar at a
comfortable, wide grip, then sit
with arms extending up.
* You may position hips trader
pulleys but you must lean back
slightly from hips (not the 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, then in,
toward trunk.
* 50" Bent Eat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulder blades
flflly depressed toward hips and
forearms up in line with cables.
* Slowly return to start position,
Allow arms and shoulder blades
to move flflly upward, without
relaxing muscles.