Bowflex XTL - Manual (Page 33)

REVERSE GRIP 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:
•Facing the power rods, grasp the bar with an underhand grip, 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
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 fully
upward, without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
LYING LAT FLY
- 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. Note: This motion can be further emphasized using the purvis
pec bar attachment.
Starting position:
•Lie on your back, head toward the power rods.
•Grasp the handles and straighten the arms out to the sides with your palms facing away from
the pulleys, 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 pulling your arms inward towards the sides of your body with a slow
controlled motion.
•Slowly return to the starting position, allowing your arms and shoulder blades to move back
up/out toward 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
FINISH
START
FINISH
START
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