Bowflex Blaze Owners Manual - Page 31

Back Exercises Lying Lat Fly-Shoulder Adduction Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your lats tightened throughout the entire motion. • Keep your spine aligned, abs tight, and a slight arch in your lower back. • Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades. START FINISH Start • Lie on your back with your head toward the Power Rod® unit, knees at the edge of Bench. • Grasp the Handgrips, then straighten your arms out to your sides, hands slightly above your head and palms facing away from the Pulleys. • Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back. Action • Initiate the movement by moving your arms in an arch down toward your hips, using slow, controlled movement. Keep your forearms in line with the cables. • Slowly return to the Start position, allowing your arms to move back upward in an arch toward the Power Rod® unit. Lying Narrow Lat Pulldowns Muscles worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps 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 to your torso. • Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders. 31