Bowflex Elite Assembly and Owners Manual - Page 69

Seated Lat Rows, Stiff-Arm Pulldown

Get Bowflex Elite PDF manuals and user guides View all Bowflex Elite manuals
Add to My Manuals
Save this manual to your list of manuals

Page 69 highlights

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 Rods®, 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. START • Straddle the Seat Rail facing the Power Rods®. • 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. 45

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
  • 89
  • 90
  • 91
  • 92
45
Back Exercises
Seated Lat Rows
— Shoulder Extension (and elbow flexion)
START
ACTION
START
• Sit on the bench facing Power
Rods®, 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.
• 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.
FINISH
Stiff-Arm Pulldown
— Shoulder Extension (elbow stabilized)
START
ACTION
START
• Straddle the Seat Rail facing the
Power Rods®.
• 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.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
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 exercise.