Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 38)

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Owner’s Manual

36

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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• 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.

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.

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