Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 41)

Owner’s Manual

Seated Lat Pulldowns – Shoulder Adduction (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:

• Maintain good spinal alignment, chest

lifted, abs tight and a slight arch in lower

back.

• Keep lats tightened throughout entire

motion.

• Do not let grips touch chest.

START

FINISH

• Hold arms out to sides at shoulder

height. Bend elbows 90º, hands

slightly less than elbow width.

• Grasp hand grips at same width as

above, then sit down with

arms extending upward.

• You may position hips under pulleys

but only lean back slightly from hips

(not the waist).

• Pull shoulderblades down

and together while drawing elbows

down to sides, then in, toward trunk.

• At end of motion, arms should be

drawn near sides (not touching

sides), shoulderblades fully

depressed toward hips and forearms

up in line with cables.

• Slowly return to start position. Allow

arms and shoulderblades to move

up, w/o relaxing muscles.

Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)

Muscles worked:

Latissimus dorsi, teres major and rear

deltoid. Also involves biceps group.

Position:

Seated – facing machine

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension

Key Points:

• Do not lose spinal alignment.

• Keep lats tightened throughout entire motion.

• If you can’t complete the exercise with hands in the

wide position, bring hands closer together.

START

FINISH

• Grasp 50” Bent Lat Bar at a

comfortable, wide grip, then sit

with arms extending up.

• You may position hips under pulleys

but you must lean back slightly

from 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 trunk.

• 50” Bent Lat Bar may not touch

chest, but, at end of motion, arms

should be drawn near sides (not

touching sides), shoulderblades fully

depressed toward hips and forearms

up in line with cables.

• Slowly return to start position,

Allow arms and shoulderblades to

move fully upward, without relaxing

muscles.

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