Bowflex XTL - Manual (Page 32)

SEATED LAT ROWS
- Shoulder Extension (and elbow flexion)
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of
the upper arm are also involved in this movement.
Starting position:
•Sit on the bench facing the power rods.
•Grab handles with palms facing each other.
•Place heels on the end of the platform, bend the knees comfortably.
•Sit up straight with your spine in good alignment.
Action:
•Initiate the movement by pinching your shoulder blades together.
•Pull the upper arms downward and backward, brushing past the sides of the body while
keeping the forearms pointing in the direction of the cable.
•Slowly return to the starting position.
Key points:
•Do not bend your torso forward at any point.
•Do not lose spinal alignment - keep chest lifted.
•Release your shoulder blades at the end of each rep and initiate each new rep by pinching your
shoulder blades.
LYING LAT PULLDOWNS
- Shoulder Adduction
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back, as well as involving your biceps which are
located on the front of your upper arms.
Starting position:
•Lie on your back on the bench, head toward the power rods. Your buttocks will eventually be
off the end of he bench.
•Grasp the handles with your palms facing up and slide your body down along the bench far
enough that your arms are fully extended, knees bent and feet flat on the floor.
•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the
lower back.
Action:
•Initiate the movement by pulling your shoulder blades down toward your bottom and then
immediately start slowly pulling your elbows down towards your hips and then inward to the
side of your body.
•Slowly return to the starting position, allowing your arms and shoulder blades to move back up
towards the power rods without relaxing.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by depressing
your shoulder blades.
Back Exercises
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