Bowflex Xtreme 2 SE manual Reverse Grip Pulldown with Lat Bar

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XTREME®2

Back Exercises

Seated Lat Rows—Shoulder Extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Position:

Seated on the floor—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

START		FINISH

Removed

Success Tips

•Keep knees bent and feet braced against the Standing Platform.

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades

START

•Grasp the Hand Grips, palms facing each other.

•Keep your spine as erect as possible.

•Place your heels on the edge of the Standing Platform and bend your knees comfortably.

ACTION

•Initiate the movement by pinching your shoulder blades together.

•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

•Slowly return to the start position.

Reverse Grip Pulldown with Lat Bar

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Position:

Seated—Facing Power Rod® unit

Accessory:

Lat Pulldown Bar

Pulleys:

Lat Cross Bar

START		FINISH

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.

START

•Grasp the Lat Pulldown Bar, keeping your hands next to each other 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.

ACTION

•Initiate the movement by pulling your shoulder blades 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.

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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