Owner`s manual

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34
Bowflex Xtreme
®
SE Owner’s Manual
Standing Low Back Extension – with Hip Extension
Muscles worked:
Muscles in lower back (erector spinae,
deep spinal muscles), lower back muscles,
gluteus maximus and hamstrings.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower
back during the movement.
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• Stand facing out.
• Slide hand grips up over
fore arms to elbows.
• Bend knees comfortably, cross arms
in front of chest and pull hand grips
tightly to chest.
• Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulder blades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
• Keep chest lifted, move entire
torso up as a unit by pivoting at
hips.
• Slowly return to start position
without slouching or changing
spinal alignment.
Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. 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.
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• Grasp hand grips with an under-
hand grip, at a comfortable width,
then sit on seat.
• 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 (not the waist).
• 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 to sides, then in, toward body.
• At end of motion, arms should be
drawn near sides (although may not
be touching sides), shoulder blades
fully depressed towards hips and
forearms in line with direction of
cables.
• Slowly return to start position
allowing arms and shoulder blades
to move up, without relaxing
muscles.
Back Exercises