Bowflex Xtreme - Narrow Pulldowns with Bent Lat Bar - Shoulder Extension (with Elbow Flexion); Narrow Pulldowns with Hand Grips - Shoulder Extension (with Elbow Flexion)

Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid muscles which make up the large
pulling muscles of your upper back. The
biceps muscles on the front of the upper
arm are also involved in this movement.
Position: Seated on the gro u n d ,f a c i n g
Power Rods®
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Grab hand grips with palms facing
each other.
• Place heels against the end of
the platform , bend the knees
c om f o rt a b l y.
• Sit up straight with your spine in
good alignment.
Action:
• Initiate the movement by pinching
your shoulder blades together.
• Pull the upper arms downward
and backward, brushing past the
sides of the body while keeping
the forearms pointing in the
direction of the cable.
• Sl ow ly re t u r n to the start i n g
p o s i t i on .
Key points:
• Do not bend your torso forward at
any point.
• Do not lose spinal alignment -
keep chest lifted.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by pinching your
shoulder blades.
Back Exercises
FINISH
START
38
SEATED LAT ROWS - Shoulder Extension (and elbow flexion)
Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid muscles which make up the large
pulling muscles of your upper back. The
biceps muscles on the front of the upper
arm are also involved in this movement.
Position: Seated on the gro u n d ,f a c i n g
Power Rods
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Cross your arms and grasp the hand
grips (right grip in left hand and
vice versa) with your palms facing
each other.
• Place heels against the end of the
platform, bend the knees
comfortably.
• Sit up straight with your spine in
good alignment.
Action:
• Initiate the movement by pinching
your shoulder blades together.
• Pull the upper arms downward
and backward, brushing past the
sides of the body while keeping
the forearms pointing in the
direction of the cable.
• Sl ow ly re t u r n to the start i n g
p o s i t i on .
Key points:
• Do not bend your torso forward at
any point.
• Do not lose spinal alignment -
keep chest lifted.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by pinching your
shoulder blades.
FINISH
START
CROSSOVER SEATED LAT ROWS - Shoulder Extension (and elbow flexion)