Owner`s manual

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Bowflex Xtreme
®
SE Owner’s Manual
31
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
FINISH
• Grasp 50” Bent Lat Bar, palms
facing down, and sit facing
machine.
• Position thighs under pulleys.
Sit upright with arms extending
up. You may position hips under
pulleys, but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and slight
arch in lower back.
• Pull shoulder blades down and
together while drawing elbows
down to front, and then in,
toward sides of body.
• At end of motion, arms should be
near (not touching) sides, shoulder
blades fully depressed toward hips,
and forearms in line with cables
(not forward).
• Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
FINISH
• Grasp Hand Grips, palms facing
down, and sit facing machine.
• Position thighs under pulleys and
sit upright with arms extending
up. You may position hips under
pulleys but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
• Pull shoulder blades down and
together while drawing elbows
down and then in, toward sides of
body.
• At end of motion, arms should be
near (not touching) sides, shoulder
blades fully depressed toward hips
and forearms in line with cables
(not forward).
• Slowly return to start position.
Allow arms and shoulder blades
to move up fully, without relaxing
muscles.
Back Exercises