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Bowflex Xtreme 2 SE - before 2013 Manual

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38
Bowflex Xtreme
®
2 SE Owner’s Manual
START
FINISH
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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FINISH
• Grasp hand grips with an underhand
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 shoulderblades 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), shoulderblades
fully depressed towards hips and
forearms in line with direction of
cables.
• Slowly return to start position
allowing arms and shoulderblades
to move up, without relaxing
muscles.
Back Exercises
Reverse Grip Pulldown with Lat Bar
• Grasp the Lat Pulldown Bar,
keeping your hands at shoulder
width with an underhand grip,
and then sit, with your arms
extending upward, muscles
relaxed and ready.
• You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
• Initiate the movement by pulling
your shoulderblades downward
and together, drawing your
elbows down toward your hips
and then inward into your trunk.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the start position,
without relaxing the tension in
your shoulders.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
… 40 …


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