Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 40)

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Owner’s Manual

38

Pulldowns—Shoulder Adduction (with elbow exion)

• Grasp the Lat Pulldown Bar

with an overhanded grip (palms

facing the floor), at the grip width

determined by following the

directions in the Success Tips.

• Keep your arms extended and

muscles relaxed and ready.

• Initiate movement by pulling

shoulderblades together while

simultaneously drawing elbows

down and inward.

• The Lat Pulldown Bar may not

touch your chest. At the end of

the motion, arms should be near

your sides, shoulderblades fully

depressed.

• Keep forearms in line with

the Cables.

• Slowly return to start position.

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

• Grasp the Lat Pulldown Bar with

your palms facing down.

• Step back slightly, making sure

that there is enough movement

in the cable to complete your

sfull range of motion with

this exercise.

• Bend slightly from hips, lift

chest and tighten your abs to

stabilize spine.

• Initiate the movement by

lowering your shoulder

blades, bringing them down

and together.

• Keep your arms straight, moving

your hands downward in an arc

and slowly in toward your thighs.

• Slowly return to the start position

without relaxing

muscle tension.

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.

• To determine the appropriate grip width

for you, hold your arms straight out to

your sides at shoulder height. Bend your

elbows approximately 90°. Hands should

be no wider apart than your elbows.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

Muscles worked:

Latissimus Dorsi; Teres Major; Rear

Deltoids; Lower Trapezius; Biceps

Position:

Standing—facing machine

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

Leg Extension:

Removed

Success Tips

• Keep your lats tightened throughout the

entire motion.

• Keep your chest lifted and maintain

spinal alignment, keeping a very slight

arch in your lower back.

• Release your shoulderblades at the end

of each rep. Initiate each new rep by

depressing your shoulderblades.

• Keep your elbows nearly straight (do not

lock elbows) throughout exercise.

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