Bowflex Xtreme 2 SE - Manual (Page 35)

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Bowflex Xtreme ® 2 SE Owner’s Manual 
Back Exercises
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Standing Low Back Extension – with Hip Extension
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.
• Stand facing out.
• Slide hand grips up over
forearms to elbows.
• Bend knees comfortably, cross
arms in front of chest and pull
hand grips tightly to chest.
• Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulderblades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
• 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.
Good Morning
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately
90˚ from your hips (not your
waist)
• 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.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Position:
Standing—facing outward
Accessory:
Squat Bar
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.