Bowflex Blaze Owners Manual - Page 29

Back Exercises Lying Lat Pulldowns Muscles worked: Latissimus Dorsi, Teres Major, and Rear Deltoids Bench Position: Flat Bench Forward Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. Lean your head back against the Bench. • Keep your spine aligned, abs tight, and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades. START FINISH Start • Lie on your back on the Bench with your head near the Power Rod® unit. • Slip your arms through the Handgrips, slide the cuffs past your elbows, and tighten them enough to stabilize. • With your palms facing inward, slide your body down the Bench far enough that your arms are fully extended. Action • Initiate the movement by pulling your shoulder blades downward. • Slowly start bending your elbows, pulling them down toward your hips and then inward into your trunk. • Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders. Low Back Extension-Seated (with hip extension) Muscles worked: Lower Trapezius Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your spine aligned, abs tight, and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades. START FINISH Start • Sit on the bench, facing the Power Rod® unit. • Grasp the Handgrips and slide them over your forearms, tightening near your elbows. • Brace your heels on the platform, knees bent comfortably, and arms crossed in front of your chest. Pull the Handgrips into your chest. • Pinch shoulder blades together, and lean forward from the hips only. Action • Keeping your chest lifted, move your entire torso backwards by pivoting at the hips. • Slowly return to the Start position without slouching or changing spinal alignment. 29