Bowflex XTL - Manual (Page 35)

STIFF-ARM PULLDOWN
with Lat Tower - Shoulder Extension (elbow stabilized)
Muscles worked:
This exercise emphasizes your upper back (the latissimus dorsi, teres major
and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower
trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods.
•Grasp the lat bar with your palms down.
•Step back slightly. This may have to be adjusted on the first rep to insure that there is enough
movement in the cable to complete the range of motion.
•Bend over slightly from your hips (not the waist), lift your chest and tighten your abdominals
to stabilize your spine while maintaining a very slight arch in the lower back.
Action:
•Initiate the movement by “lowering” your shoulder blades down and together.
•Keeping your arms straight, continue by slowly moving your hands in an arc downward and
then in toward your legs.
•Slowly return to the starting position without relaxing your muscles.
Key points:
•Do not lose spinal alignment - keep chest lifted.
•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
(lowering) your shoulder blades.
•Keep your elbows nearly straight (not locked) throughout the entire exercise.
Back Exercises
FINISH
START
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