Bowflex Conquest Owners Manual - Page 25

Back Exercises Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. Lean 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. Lying Lat Pulldowns START FINISH START • Lie on your back on the bench, head near the Power Rod® unit. • Slip your arms through the Hand Grips, 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-your posterior may hang off the end of the bench. 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: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. Lean 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 • Sit on the bench, facing Power Rod® unit. • Grasp the Hand Grips and slide them over your forearms, tightening near your elbows. • Brace your heels on the platform, knees bent comfortably, arms crossed in front of chest. Pull the Hand Grips 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. 25