Bowflex Xtreme 2 SE - Manual (Page 42)

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0 Bowflex Xtreme ® 2 SE Owner’s Manual
Pulldowns—
Shoulder Adduction (with elbow flexion)
• Grasp the Lat Pulldown Bar
with an overhanded grip
(palms facing the floor), at
the grip width determined by
following the directions in the
Success Tips.
• Keep your arms extended and
muscles relaxed and ready.
• Initiate movement by pulling
shoulderblades together while
simultaneously drawing elbows
down and inward.
• The Lat Pulldown Bar may
not touch your chest. At
the end of the motion,
arms should be near your
sides, shoulderblades fully
depressed.
• Keep forearms in line with
the Cables.
• Slowly return to start position.
Stiff-Arm Pulldown—
Shoulder Extension (elbow stabilized)
• Grasp the Lat Pulldown Bar
with your palms facing down.
• Step back slightly, making
sure that there is enough
movement in the cable to
complete your
sfull range of motion with
this exercise.
• Bend slightly from hips, lift
chest and tighten your abs to
stabilize spine.
• Initiate the movement by
lowering your shoulder
blades, bringing them down
and together.
• Keep your arms straight,
moving your hands downward
in an arc and slowly in toward
your thighs.
• Slowly return to the start
position without relaxing
muscle tension.
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.
• To determine the appropriate grip
width for you, hold your arms straight
out to your sides at shoulder height.
Bend your elbows approximately 90°.
Hands should be no wider apart than
your elbows.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Position:
Standing—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your lats tightened throughout
the entire motion.
• Keep your chest lifted and maintain
spinal alignment, keeping a very
slight arch in your lower back.
• Release your shoulderblades at the
end of each rep. Initiate each new rep
by depressing your shoulderblades.
• Keep your elbows nearly straight (do
not lock elbows) throughout exercise.