Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
START ACTION
START
• Grasp the Hand Grips, palms
facing each other.
• Keep your spine as erect
as possible.
• Place your heels on the edge of
the Standing Platform and bend
your knees comfortably.
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms downward
and backward, brushing past the
sides of the body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the
start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated on the oor—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
pinching your shoulder blades
Reverse Grip Pulldown with Lat Bar
START ACTION
START
• Grasp the Lat Pulldown Bar,
keeping your hands next to each
other with an underhand grip,
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
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
