Bowflex Conquest Owners Manual - Page 27

Back Exercises Lying Lat Fly - Shoulder Adduction Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Shoulder Cuff Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout 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 • Lie on your back, head toward Power Rod® unit, knees at the edge of bench. • Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away from pulleys. • Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back. ACTION • Initiate the movement by pulling your shoulder blades downwards. Pull your arms in an arc into your sides, keeping them as straight as possible and using slow, controlled movement. • Slowly return to the Start position, allowing your arms and shoulder blades to move back upward and outward toward the Power Rod® unit. Lying Narrow Lat Pulldowns Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower 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 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. FINISH 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 torso. • Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders. 27