Bowflex Xtreme 2 - Manual (Page 34)

Crossover Seated Lat Rows—
Shoulder Extension (and elbow flexion)
START ACTION
START
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), palms
facing each other.
• Keep your spine as erect
as possible.
• Place your heels on the edge of
the Standing Platform and bend
your knees comfortably.
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms downward
and backward, brushing past the
sides of the body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the
start position.
FINISH
Back Exercises
Standing Shoulder Pullover with Hand Grips—
Elbow Stabilized
START ACTION
START FINISH
• Grasp the Hand Grips, palms
facing down, keeping hands
shoulder-width apart.
• Tighten your abdominals
to stabilize your spine while
maintaining a slight arch in your
lower back.
• Initiate the movement by pulling
your shoulder blades downwards
and tightening your lats.
• Pull your arms in an arc into
your sides, keeping them as
steady as possible and using slow,
controlled movement.
• Slowly return to the start
position, allowing your arms and
shoulder blades to relax without
losing readiness.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps; Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Keep your lats tightened throughout
entire motion.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps; Triceps
Position:
Seated on the floor—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
pinching your shoulder blades.
XTREME ® 2