XTREME®2 | Back Exercises |
Seated Lat
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Seated on the
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
START |
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Removed
Success Tips
•Keep knees bent and feet braced against the Standing Platform.
•Do not bend your torso forward.
•Keep your chest lifted and maintain spinal alignment.
•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades
START
•Grasp the Hand Grips, palms facing each other.
•Keep your spine as erect as possible.
•Place your heels on the edge of the Standing Platform and bend your knees comfortably.
ACTION
•Initiate the movement by pinching your shoulder blades together.
•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.
•Slowly return to the start position.
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Seated—Facing Power Rod® unit
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
START |
| FINISH |
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Leg Extension:
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 with an underhand grip, 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.
