Bowflex Xtreme 2 SE - Manual (Page 40)

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 Bowflex Xtreme ® 2 SE Owner’s Manual
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Reverse Grip Pulldowns
– Lat Tower – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
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• Grasp hand grips with an under-
hand grip, at a comfortable
width, then sit on seat.
• Position thighs under pulleys and
sit upright with arms extending
up. You may position hips under
pulleys but you must lean back
slightly from the hips (not the
waist).
• Maintain good spinal alignment,
chest lifted, abs tight, and a slight
arch in lower back.
• Pull shoulderblades down
and together while drawing
elbows down to sides, then in,
toward body.
• At end of motion, arms should
be drawn near sides (although
may not be touching sides),
shoulderblades fully depressed
towards hips and forearms in line
with direction of cables.
• Slowly return to start position
allowing arms and shoulder-
blades to move up, without
relaxing muscles.
Back Exercises
Reverse Grip Pulldown with Lat Bar
• Grasp the Lat Pulldown
Bar, keeping your hands
at shoulder width with an
underhand grip, and then
sit, with your arms extending
upward, muscles relaxed and
ready.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
• Initiate the movement by
pulling your shoulderblades
downward and together,
drawing your elbows down
toward your hips and then
inward into your trunk.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line
with the direction of the cables.
• Slowly return to the start
position, without relaxing the
tension in your shoulders.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.