Bowflex Blaze Owners Manual - Page 32

Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) 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. • 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 Power Rod® unit, with your posterior near the back (leg extension) end of the Bench. • Grasp the Handgrips, palms facing each other. • Place your heels on the edge of the Standing Platform, and bend your knees comfortably. Action • Initiate the movement by pinching your shoulder blades together. • Pull your upper arms downward and backward while rotating your palms inward, brushing past the sides of your body while keeping your forearms pointing in the direction of the cable. • Slowly return to the Start position. Stiff-Arm Pulldown-Shoulder Extension (elbow stabilized) Muscles Worked: Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, and Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Success Tips • Keep your lats tightened throughout the entire motion. • Keep your chest lifted, and maintain spinal alignment, keeping a very 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. • Keep your elbows nearly straight (do not lock elbows) throughout the exercise. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Handgrips with your palms facing down. • Step back slightly, making sure there is enough movement in the cable to complete your full range of motion with this exercise. • Bend slightly at the hips, lift your chest, and tighten your abs to stabilize spine. Action • Initiate the movement by lowering your shoulder blades, bringing them down and together. • Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs. • Slowly return to the Start position without relaxing muscle tension. 32