Narrow Pulldowns W/ Bent Lat Bar; Narrow Pulldowns W/ Hand Grips - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Back Exercises
NARROW PULLDOWNS w/ Bent Lat Bar - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also
involves muscles on the front of your upper
arms (the biceps group) which are
responsible for bending your elbows.
Position: Seated - facing Power Rods®
Accessory Used: 5 0" Bent Lat Bar
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Grasp the 5 0" Bent Lat Bar, palms
facing down, and sit facing your
machine.
• Position your thighs directly under
the pulleys and sit upright with
your arms extending upward.
NOTE: You may position your
hips directly under the pulle ys but
then you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and
maintain a very slight arch in your
lower back.
NARROW PULLDOWNS w/ Hand Grips - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also
involves muscles on the front of your upper
arms (the biceps group) which are
responsible for bending your elbows.
Position: Seated - facing Power Rods
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Grasp the Hand Gri p s, palms
facing down, and sit facing your
machine.
• Position your thighs directly under
the pulleys and sit upright with
your arms extending upward.
NOTE: You may position your
hips directly under the pulleys but
then you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and
maintain a very slight arch in your
lower back.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while simultaneously
drawing your elbows downward to
the front, and then inward,
towards the sides of your body.
• At the end of the motion , yo u r
a rms should be drawn near yo u r
sides (although may not be
t o u ching your sides), yo u r
shoulder blades should be fully
d e p ressed tow a rds your hips and
your fore a rms must be in line
with the dire c t i on of the ca b l e s
(not forw a rd ) .
• Sl ow ly re t u rn to the start i n g
p o s i t i on all owing your arms and
shoulder blades to move upw a rd
f u lly, without relaxing the mu s cl e s .
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened
throughout the entire motion.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while simultaneously
drawing your elbows downward
and then inward, towards the
sides of your body.
• At the end of the motion, your
arms should be drawn near your
sides (although may not be
touching your sides), your
shoulder blades should be fully
depressed towards your hips and
your forearms must be in line
with the direction of the cables
(not forward).
• Sl ow ly re t u rn to the start i n g
p o s i t i on all owing your arms and
shoulder blades to move upw a rd
f u lly, without relaxing the mu s cl e s .
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened
throughout the entire motion.