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Back Exercises
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
FINISH
• Grasp 50” Bent Lat Bar, palms
facing down, and sit facing
machine.
• Position thighs under
pulleys. Sit upright with arms
extending up. You may posi-
tion hips under pulleys, but
you must lean back slightly
from the hips.
• Maintain good spinal align
-
ment, chest lifted, abs tight
and slight arch in lower back.
• Pull shoulder blades down and
together while drawing elbows
down to front, and then in,
toward sides of body.
• At end of motion, arms should
be near (not touching) sides,
shoulder blades fully depressed
toward hips, and forearms in line
with cables (not forward).
• Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout
entire motion.
START
FINISH
• Grasp Hand Grips, palms
facing down, and sit facing
machine.
• Position thighs under pulleys
and sit upright with arms
extending up. You may posi-
tion hips under pulleys but you
must lean back slightly from
the hips.
• Maintain good spinal align-
ment, chest lifted, abs tight
and a slight arch in lower back.
• Pull shoulder blades down and
together while drawing elbows
down and then in, toward sides
of body.
• At end of motion, arms should
be near (not touching) sides,
shoulder blades fully depressed
toward hips and forearms in line
with cables (not forward).
• Slowly return to start position.
Allow arms and shoulder blades
to move up fully, without relaxing
muscles.
Bowflex Xceed
™
Owner’s Manual
31
Costco_BFX_Xceed_OM_FINAL_print.indd 33 8/16/2006 3:40:37 PM