Back Exercises
Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion)
Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion)
START ACTION
START
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa).
• Sit, 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.
• At end of motion, shoulders
should be fully depressed.
• 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
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa).
• Sit, 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.
• At end of motion, shoulders
should be fully depressed.
• 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; Pectoralis Major; Triceps
Position:
Seated—Facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform. Keep lats
tightened.
• 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.
• Do not lean backward as you pull.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar—Narrow Pulleys
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
