Owner`s manual

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Bowflex Xtreme
®
SE Owner’s Manual
33
Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up the large
pulling muscles of upper back.
Also involves biceps.
Position:
Seated on ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward at any point.
• Do not lose spinal alignment – keep chest
lifted.
• Release shoulder blades at end of each rep
and initiate new rep by pinching shoulder
blades.
START
FINISH
• Grab hand grips with palms facing
each other.
• Place heels against end of plat-
form, bend knees comfortably.
• Sit up straight with spine in good
alignment.
• Pinch shoulder blades together.
• Pull upper arms down and back,
brushing past sides of the body
while keeping forearms pointing in
direction of cable.
• Slowly return to start position.
Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
Position:
Seated on the ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not bend torso forward at any point.
• Do not lose spinal alignment, keep chest
lifted.
• Release shoulder blades at end of
each rep. Initiate new rep by pinching
shoulder blades.
START
FINISH
• Cross arms and grasp hand grips
(right grip in left hand and vice
versa) with palms facing each
other.
• Place heels against end of plat-
form, bend knees comfortably.
• Sit up straight, spine in good align-
ment.
• Pinch shoulder blades together.
• Pull upper arms down and back,
brushing past sides of body while
keeping forearms pointing in
direction of cable.
• Slowly return to start position.
Back Exercises