Back Exercises
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
START
FINISH
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Do not lose spinal alignment.
•Keep lats tightened throughout entire motion.
•Do not lean backward as you pull.
START
•Cross arms, then grasp hand grips with palms facing forward (right grip in left hand and vice versa). Sit on seat.
•Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist).
•Maintain good spinal alignment, chest up, abs tight and a slight arch in lower back.
ACTION
•Pull shoulder blades down and together while drawing elbows out, away from sides.
•At end of motion, arms should be drawn away from sides, shoulder blades fully depressed toward hips, and forearms in line with direction of cables.
•Slowly return to start position. Allow arms and shoulder blades to move fully up, without relaxing muscles.
Crossover Narrow Pulldowns – 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
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Do not lose spinal alignment.
•Keep lats tightened throughout entire motion.
START
START
•Cross arms, then grasp hand grips with palms facing down (left grip in right hand and vice versa). Sit on seat.
•Position thighs under pulleys and sit up with arms extending upward. You may position hips under pulleys but you must lean back from hips (not waist).
•Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back.
FINISH
ACTION
•Pull shoulder blades down and together while drawing elbows down to sides, and then in, toward body.
•At end of motion, arms should be drawn near sides (although not touching sides), shoulder blades fully depressed toward hips and forearms up, in line with cables.
•Slowly return to start position allowing arms and shoulder blades to move fully up, without relaxing muscles.
Bowflex Xceed™ Owner’s Manual | 35 |
