Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
32
Bowflex Xtreme
®
SE Owner’s Manual
Bent Over Row
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
START
FINISH
• Stand on platform. Reach down
and grasp hand grips, palms
facing backward.
• Let arms extend in direction
of pulleys.
• Keep back at and knees bent.
• Move elbows back as you
bring hand grips to a point below
chest.
• Slowly reverse motion. Keep knees
bent and back flat.
Crossover Bent Over Row
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear part of middle deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
START
FINISH
• Stand on platform.
• Cross arms and reach down and
grasp hand grips, palms facing
back.
• Let arms extend in direction
of pulleys.
• Keep back at and knees bent.
• Move elbows back as you bring
hand grips to a point below
chest.
• Slowly reverse motion. Keep
knees bent and back flat.
Back Exercises