Bowflex Revolution XP Owners Manual - Page 36

Bent Rear Delt Row, START, FINISH, Muscles worked, Position, Accessory, Pulleys / Adjustable Arm,

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34 Muscles worked: Teres Major; Rear Deltoids. Also core muscle group for stability. Position: Standing-facing machine. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch. Shoulder Exercises Bent Rear Delt Row START FINISH START • Pivot forward from your hips, knees bent, spinal muscles tight. • Grasp the Hand Grips, palms facing backward. Keep hands shoulder-width apart. • Let your arms hang in the direction of the pulleys-do not lock your elbows. FINISH • Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your chest. Keep hands shoulder-width apart. • Slowly return to Start position, keeping your knees bent and your back flat. Crossover Bent Rear Delt Row Muscles worked: Teres Major; Rear Deltoids. Also core muscle group for stability. Position: Standing-facing machine. Seat removed. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch. • Keep the lats tightened throughout the entire motion. START FINISH START • Pivot forward from your hips, knees bent, spinal muscles tight. • Cross your arms, reach down and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing backward. Keep hands shoulder-width apart. • Let your arms hang in the direction of the pulleys-do not lock elbow. FINISH • Initiate movement by pulling your elbows back as you bring the Hand Grips upward and cross them over your chest. Keep your crossed hands shoulder-width apart. • Slowly return to Start position, keeping your knees bent and your back flat.

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34
Shoulder Exercises
Bent Rear Delt Row
START
FINISH
START
•
Pivot forward from your hips,
knees bent, spinal muscles tight.
•
Grasp the Hand Grips, palms
facing backward. Keep hands
shoulder-width apart.
•
Let your arms hang in the
direction of the pulleys—do not
lock your elbows.
•
Initiate movement by pulling your
elbows back as you bring the
Hand Grips upward to a point
below your chest. Keep hands
shoulder-width apart.
•
Slowly return to Start position,
keeping your knees bent and
your back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
•
Lift your chest, keep your knees bent
and feet on Standing Platform.
•
Do not bend your neck forwards or
backwards during motion.
•
Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
Crossover Bent Rear Delt Row
START
FINISH
START
•
Pivot forward from your hips,
knees bent, spinal muscles tight.
•
Cross your arms, reach down
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing backward. Keep
hands shoulder-width apart.
•
Let your arms hang in the
direction of the pulleys—do not
lock elbow.
•
Initiate movement by pulling your
elbows back as you bring the
Hand Grips upward and cross
them over your chest. Keep your
crossed hands shoulder-width
apart.
•
Slowly return to Start position,
keeping your knees bent and your
back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
•
Lift your chest, keep your knees bent
and feet on Standing Platform.
•
Do not bend your neck forwards or
backwards during motion.
•
Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
•
Keep the lats tightened throughout the
entire motion.