Bowflex Revolution Owners Manual - Page 52

50 Back Exercises Standing Wide Angle Lat Row - Shoulder extension (and elbow flexion) Muscles worked: Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabilizers. Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 4 or 5 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blades. • Release your shoulder blades at the end of each rep. • Keep your spine in alignment and chest lifted. START FINISH START • Stand on the floor facing the engine. • Grasp the Hand Grips with the arms forward toward the pulleys. • Keep chest lifted, abs tight and a slight arch in the lower back. FINISH • Slowly move your elbows back and inward toward your outside edge of the rib cage. • Slowly extend the arms back to the Start position. • Keep knees bent and back straight. Narrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 0 Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. • Keep knees bent and feet flat on platform. • Keep the lats tightened throughout the entire motion. START FINISH START • Straddle the bench facing the engine, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench. • Slide back on the bench to get tension on the cables. FINISH • Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulderblades back while simultaneously bending your elbows, drawing them down and inward towards your sides. • At the end of the motion, arms should be near your sides, shoulderblades back, forearms facing upward. • Slowly return to Start position.