Bowflex Xtreme - Seated Lat Rows - Shoulder Extension (and Elbow Flexion); Crossover Seated Lat Rows - Shoulder Extension (and Elbow Flexion)

Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also involves
the chest (pectoralis major) muscles and the
triceps muscles on the back of your upper
arms which maintain elbow position and
help with shoulder motion.
Position: Seated - facing Power Rods®
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Cross your arms and then grasp the
hand gri p s with your palms facing
forward (right grip in left hand
and vice versa), at a comfortable
width, then sit on the seat.
• Position your thighs directly under
the pulleys and sit upright with
your arms extending upward.
NOTE: You may position your
hips directly under the pulleys but
then you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest up, abs tight and a very
slight arch in your lower back.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while simultaneously
drawing your elbows outward,
away from your sides.
• At the end of the motion, your
arms should be drawn away from
your sides, your shoulder blades
should be fully depressed towards
your hips and your forearms must
be upward in line with the
direction of the cables (not
forward).
• Sl ow ly re t u rn to the start i n g
p o s i t i on all owing your arms and
shoulder blades to move fully
u pw a rd , without relaxing the
mu s cl e s .
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout
the entire motion.
• Do not lean backward as you pull.
Back Exercises
40
FINISH
START
CROSSOVER WIDE PULLDOWNS - Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also involves
the muscles on the front of your upper
arms (the biceps group) which are
responsible for bending your elbows.
Position: Seated - facing Power Rods
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Cross your arms and then grasp the
hand gri p s with your palms facing
downward (left grip in right hand
and vice versa), at a comfortable
width, then sit on the seat.
• Position your thighs directly under
the pulleys and sit upright with
your arms extending upward.
NOTE: You may position your
hips directly under the pulleys but
then you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and maintain
a slight arch in your lower back.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while simultaneously
drawing your elbows downward to
the sides, and then inward,
towards your body.
• At the end of the motion, your
arms should be drawn near your
sides (although should not be
touching your sides), your shoulder
blades should be fully depressed
towards your hips and your
forearms must be upward in line
with the direction of the cables
(not forward).
• Sl ow ly re t u rn to the start i n g
p o s i t i on all owing your arms and
shoulder blades to move fully
u pw a rd , without relaxing the
mu s cl e s .
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout
the entire motion.
FINISH
START
CROSSOVER NARROW PULLDOWNS - Shoulder Extension (with elbow flexion)