Back Exercises
Seated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion)
Seated Narrow Lat Pulldowns with Lat Bar—Shoulder Extension (with elbow flexion)
START ACTION
START
• Grasp the Lat Pulldown Bar,
keeping your hands next to each
other, 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.
• 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.
FINISH
START ACTION
START
• Grasp the Lat Pulldown Bar at
a comfortable, wide grip, then
sit, with your arms extending
upward.
• You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Position:
Seated—Facing Power Rod® unit
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bars
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.
• If you can’t complete motion with hands
wide, bring your hands closer together.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—Facing Power Rod® unit
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
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.
XTREME®2
