Bowflex Xtreme 2 - Manual (Page 28)

Back Exercises
Standing Low Back Extension—
(with hip extension)
START ACTION
START
• Open the webbing on the Hand
Grips and slide them over your
forearms, tightening near your
elbows.
• Bend your knees comfortably,
arms crossed in front of chest.
Pull the Hand Grips tightly into
your chest.
• Pinch shoulder blades together
and lean forward from the hips,
at least 45˚, letting the tension
out of the Cables.
• Keeping your chest lifted, move
your entire torso upwards into
a straight standing position by
pivoting at the hips.
• Slowly return to the start
position without slouching or
changing spinal alignment.
FINISH Muscles worked:
Lower Trapezius; Erector Spinae;
Gluteus Maximus
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform. Pinch
shoulder blades together.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Move from the hips only—do not bend
from waist.
Good Morning
START ACTION
START
• 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.
FINISH
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.
XTREME ® 2