Back Exercises; Good Morning; Standing Low Back Extension - Bowflex Xtreme 2 SE Owner's Manual

Back Exercises

Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Position:
Standing—facing outward
Accessory:
Handgrips or optional Squat Bar
(Squat Bar shown in photos)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this movement.
• Lift your head, keep your knees bent and
feet on Standing Platform.
Muscles worked:
Muscles in lower back (erector spinae, deep
spinal muscles), lower back muscles, gluteus
maximus and hamstrings.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower back
during the movement.

Good Morning

• Grasp the handgrips (or Squat
• Keep your legs bent slightly.
• Bend over, approximately 90˚

Standing Low Back Extension

• Stand facing out.
• Slide hand grips up over forearms to
• Bend knees comfortably, cross arms
• Lift chest, tighten trunk muscles
• Lean forward from hips, slightly
START
START
Bar) with your palms facing
downward.
from your hips (not your waist).
– with Hip Extension
START START
START
elbows.
in front of chest and pull hand grips
tightly to chest.
and arch lower back slightly. Pinch
shoulderblades together slightly.
letting out tension in the cables.
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Owner's Manual
FINISH
ACTION
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position.
• Slowly return to the start position
without relaxing tension in your
legs.
FINISH
FINISH
ACTION
• Keep chest lifted, move entire
torso up as a unit by pivoting at
hips.
• Slowly return to start position
without slouching or changing
spinal alignment.