Bowflex XTL - Manual (Page 30)

WIDE PULLDOWNS
with the Lat Tower - Shoulder Adduction (with elbow flexion)
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back. It also involves the muscles on the front of
your upper arms (the biceps group) which are responsible for bending your elbows.
Starting position:
•To determine the appropriate grip width for you, hold you arms straight out to the sides at
shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider
than your elbows. (for some individuals slightly less than elbow width is more comfortable)
•Facing the power rods, grasp the bar at a width determined above, then sit on the bench.
•Position your thighs directly under the pulleys and sit upright with your arms extending
upward. NOTE: You may position your hips directly under the pulleys but then you must lean
back slightly from hips (not the waist).
•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your
lower back.
Action:
•Initiate the movement by pulling your shoulder blades down and together while
simultaneously drawing your elbows downward to the sides, and then inward, towards your
trunk.
•The bar may not touch your chest but, at the end of the motion, your arms should be drawn
near your sides (although they may not be touching your sides), your shoulder blades should
be fully depressed toward your hips and your forearms must be upward in line with the direc-
tion of the cables (not forward).
•Slowly return to the starting position allowing your arms and shoulder blades to move fully
upward, without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
NARROW PULLDOWNS
with the Lat Tower - Shoulder Extension (with elbow flexion)
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back. It also involves the muscles on the front of
your upper arms (the biceps group) which are responsible for bending your elbows.
Starting position:
•Attach a single handle to each cable.
•Facing the power rods, grasp the handles with the corresponding hand, palms facing each
other, and sit on the bench.
•Position your thighs directly under the pulleys and sit upright with your arms extending
upward. NOTE: You may position your hips directly under the pulleys but then you must lean
back slightly from hips (not the waist).
•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your
lower back.
Action:
•Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades
down and together while simultaneously drawing your elbows downward to the front, and
then inward, towards the sides of your body.
•At the end of the motion, your arms should be drawn near your sides (although may not be
touching your sides), your shoulder blades should be fully depressed towards your hips and
your forearms must be upward in line with the direction of the cables (not forward).
•Slowly return to the starting position allowing your arms and shoulder blades to move upward
fully, without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
Back Exercises
FINISH
START
FINISH
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