Bowflex Conquest Owners Manual - Page 28

Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on 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 • Sit on the bench facing Power Rod® unit, with your posterior near the back (leg extension) end of the bench. • Grasp the Hand Grips, 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, brushing past the sides of the 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; Biceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH 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 exercise. 28 START • Straddle the Seat Rail facing the Power Rod® unit. • Grasp the Bent Lat Bar with your palms facing down. • Step back slightly, making sure that there is enough movement in the cable to complete your full range of motion with this exercise. • Bend slightly from hips, lift 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.