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Back Exercises
Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Maintain good spinal alignment, chest
lifted, abs tight and a slight arch in
lower back.
• Keep lats tightened throughout entire
motion.
• Do not let grips touch chest.
START
FINISH
• Hold arms out to sides at
shoulder height. Bend elbows
90º, hands slightly less than
elbow width.
• Grasp hand grips at same width
as above, then sit down with
arms extending upward.
• You may position hips under
pulleys but only lean back
slightly from hips (not the waist).
• Pull shoulder blades down
and together while drawing
elbows down to sides, then in,
toward trunk.
• At end of motion, arms should be
drawn near sides (not touching
sides), shoulder blades fully
depressed toward hips and fore-
arms up in line with cables.
• Slowly return to start position.
Allow arms and shoulder blades to
move up, w/o relaxing muscles.
Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. 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.
• If you can’t complete the exercise with hands
in the wide position, bring hands closer
together.
START
FINISH
• Grasp 50” Bent Lat Bar at a
comfortable, wide grip, then sit
with arms extending up.
• You may position hips under
pulleys but you must lean back
slightly from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
• Pull shoulder blades down
and together while drawing
elbows down to sides, then in,
toward trunk.
• 50” Bent Lat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulder blades
fully depressed toward hips and
forearms up in line with cables.
• Slowly return to start position,
Allow arms and shoulder blades
to move fully upward, without
relaxing muscles.
36
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 38 8/16/2006 3:40:54 PM