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Bowflex Xtreme
®
2 SE Owner’s Manual
33
Back Exercises
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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.
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
shoulderblades 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.
Good Morning
Grasp the Squat Bar with your
palms facing downward.
Keep your legs bent slightly.
Bend over, approximately 90˚
from your hips (not your waist)
Initiate the movement by pushing
your hips forward.
Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position
Slowly return to the start position
without relaxing tension in your
legs.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Position:
Standing—facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
Lift with your legs, not lower back or
arms.
Use a light resistance for this movement.
Lift your head, keep your knees bent and
feet on Standing Platform.
35


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