Bowflex Xtreme 2 SE manual Pulldowns-Shoulder Adduction with elbow flexion

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XTREME®2

Back Exercises

Pulldowns—Shoulder Adduction (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Position:

Standing—facing Power Rod® unit

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

Leg Extension:

START		FINISH

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.

START

•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.

ACTION

•Initiate movement by pulling shoulder blades 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, shoulder blades fully depressed.

•Keep forearms in line with the Cables.

•Slowly return to start position.

Stiff-ArmPulldown—Shoulder Extension (elbow stabilized)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Del- toids; Lower Trapezius; Biceps

Position:

Standing—facing Power Rod® unit

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

Leg Extension:

START		FINISH

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 shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.

•Keep your elbows nearly straight (do not lock elbows) throughout exercise.

START

•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.

ACTION

•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.

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007