XTREME®2 | Back Exercises |
Seated Wide Lat
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids
Position:
Seated—Facing Power Rod® unit
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bars
Leg Extension:
START |
| FINISH |
|
|
|
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.
•If you can’t complete motion with hands wide, bring your hands closer together.
START
•Grasp the Lat Pulldown Bar at a comfortable, wide grip, then sit, with your arms extending upward.
•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.
Seated Narrow Lat Pulldowns with Lat
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
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.
•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, 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.
