XTREME®2 | Back Exercises |
Pulldowns—Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
START |
| FINISH |
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Removed
Success Tips
•Lift your chest, keep your knees bent and feet on Standing Platform.
•To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
START
•Grasp the Lat Pulldown Bar with an overhanded grip (palms facing the floor), at the grip width determined by following the directions in the Success Tips.
•Keep your arms extended and muscles relaxed and ready.
ACTION
•Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward.
•The Lat Pulldown Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.
•Keep forearms in line with the Cables.
•Slowly return to start position.
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del- toids; Lower Trapezius; Biceps
Position:
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
START |
| FINISH |
|
|
|
Removed
Success Tips
•Keep your lats tightened throughout the entire motion.
•Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
•Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
•Keep your elbows nearly straight (do not lock elbows) throughout exercise.
START
•Grasp the Lat Pulldown Bar with your palms facing down.
•Step back slightly, making sure that there is enough movement in the cable to complete your sfull range of motion with this exercise.
•Bend slightly from hips, lift chest and tighten your abs to stabilize spine.
ACTION
•Initiate the movement by lowering your shoulder blades, bringing them down and together.
•Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs.
•Slowly return to the start position without relaxing muscle tension.
