XTREME®2 | Back Exercises |
Narrow Lat Pulldowns with Hand
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Seated—Facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross
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 Hand Grips in both hands, as if they are one, larger Grip. Keep your palms facing each other throughout exercise.
•Sit, 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 Hand Grips 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.
Reverse Grip Pulldowns—Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Seated—Facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross
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 Hand Grips with an underhand grip (palms toward your face). Keep your palms facing outward throughout the exercise. Hands should be a comfortable distance apart.
•Sit, 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.
•Shoulders should be fully depressed at end of movement.
•Forearms should stay in line with the direction of the cables.
•Slowly return to the start position, without relaxing the tension in your shoulders.
