Bowflex Revolution Owners Manual - Page 53

51 Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8, 9 (low lat rows) 1, 2 (high lat rows) Success Tips • Keep knees bent and feet flat on the footrest. • 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 START FINISH START • Sit on the bench facing the engine, near the back (leg extension) end of the bench. • Grasp the Hand Grips, palms facing each other. • Place your feet on the footrest and bend your knees comfortably. FINISH • 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. Muscles worked: Latissimus Dorsi; Teres Major Bench Position: Flat Back Bench Adjustable Arm Position: Hand grips, connected at shortened ring. Adjustable Arm Position: 7, 8 Success Tips • Keep your lats tightened throughout the entire motion. • Maintain good spinal alignment, abs tight, slight arch in your lower back. Lying Lat Fly START FINISH START • Lie flat on your back on the bench, head toward the engine. • Position yourself far enough down the bench to grasp the Hand Grips at shoulder level with arms straight out. • Grasp the Hand Grips, palms facing down. • Tighten abs to stabilize your spine. Maintain a slight arch in your lower back. FINISH • Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows in an arc, towards the sides of your body. • Slowly return to the Start position allowing your arms and shoulder blades to move fully upward.