Nautilus Bowflex Xtreme SE Owner's Manual

Contents

Nautilus Bowflex Xtreme SE Owner's Manual Manual pdf 38 page image

START ACTIONSTART FINISHSTART ACTIONSTART FINISH36 Bowflex Xtreme ® SE Owner’s ManualSeated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major and reardeltoid. Also involves biceps group.Position:Seated – facing machineAccessory:Hand GripsPulleys:Lat TowerBefore You Begin:Remove Leg ExtensionKey Points:• Maintain good spinal alignment, chestlifted, abs tight and a slight arch inlower back.• Keep lats tightened throughout entiremotion.• Do not let grips touch chest.START FINISH• Hold arms out to sides atshoulder height. Bend elbows90º, hands slightly less thanelbow width.• Grasp hand grips at same widthas above, then sit down witharms extending upward.• You may position hips underpulleys but only lean backslightly from hips (not the waist).• Pull shoulder blades downand together while drawingelbows down to sides, then in,toward trunk.• At end of motion, arms should bedrawn near sides (not touchingsides), shoulder blades fullydepressed toward hips and fore-arms up in line with cables.• Slowly return to start position.Allow arms and shoulder blades tomove up, w/o relaxing muscles.Seated Wide Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles worked:Latissimus dorsi, teres major and reardeltoid. Also involves biceps group.Position:Seated – facing machineAccessory:50” Bent Lat BarPulleys:Lat TowerBefore You Begin:Remove Leg ExtensionKey Points:• Do not lose spinal alignment.• Keep lats tightened throughout entire motion.• If you can’t complete the exercise with handsin the wide position, bring hands closertogether.START FINISH• Grasp 50” Bent Lat Bar at acomfortable, wide grip, then sitwith arms extending up.• You may position hips underpulleys but you must lean backslightly from hips (not the waist).• Maintain good spinal alignment,chest lifted, abs tight and a slightarch in lower back.• Pull shoulder blades downand together while drawingelbows down to sides, then in,toward trunk.• 50” Bent Lat Bar may not touchchest, but, at end of motion, armsshould be drawn near sides (nottouching sides), shoulder bladesfully depressed toward hips andforearms up in line with cables.• Slowly return to start position,Allow arms and shoulder bladesto move fully upward, withoutrelaxing muscles.Back Exercises