Back Exercises
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
BeforeYou 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
START
•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).
FINISH
ACTION
•Pull shoulder blades 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), shoulder blades fully depressed toward hips and fore- arms up in line with cables.
•Slowly return to start position. Allow arms and shoulder blades 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
BeforeYou 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.
36Bowflex Xceed™ Owner’s Manual
START
START
•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.
FINISH
ACTION
•Pull shoulder blades 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), shoulder blades fully depressed toward hips and forearms up in line with cables.
•Slowly return to start position, Allow arms and shoulder blades to move fully upward, without relaxing muscles.
