Bowflex Xtreme - Standing Low Back Extension - with Hip Extension; Reverse Grip Pulldowns - Lat Tower - 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 biceps group.
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:
• To determine your best grip width,
hold your arms out to your sides at
shoulder height. Bend your elbows
approximately 90º. Your hands
should be no wider than your
elbows. (For some individuals
slightly less than elbow width is
more comfortable.)
• Grasp the hand gri p s at the width
determined above, then sit down
with your arms extending upward.
• You may position your hips under
the pulleys but only lean back
slightly from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a very
slight arch in your lower back.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while drawing your
elbows downward to the sides, and
then inward, towards your trunk.
• The grips may not touch your
chest but, at the end of the
motion, your arms should be
drawn near your sides (although
they may not be touching your
sides), your shoulder blades should
be fully depressed toward 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 , a ll 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.
Back Exercises
41
FINISH
START
SEATED LAT PULLDOWNS - Shoulder Adduction (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: 5 0" Bent Lat Bar
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Grasp the 5 0" Bent Lat Bar at a
comfortable, wide grip, then sit
with your arms extending upward.
• 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 a very
slight arch in your lower back.
Action:
• Initiate the movement by pulling
your shoulder blades down and
together while drawing your
elbows downward to the sides, and
then inward, towards your trunk.
• The 5 0" Bent Lat Bar may not
touch your chest but, at the end of
the motion, your arms should be
drawn near your sides (although
they may not be touching your
sides), your shoulder blades should
be fully depressed toward 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 , a ll 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.
• If you can’t complete the exercise
with your hands in the wide
position, bring your hands closer
together.
FINISH
START
SEATED WIDE LAT PULLDOWNS - Shoulder Adduction (with elbow flexion)