Bowflex Revolution Owners Manual - Page 54

52 Muscles worked: Latissimus Dorsi Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Do not lose spinal alignment. • Keep your lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by lowering your shoulder blades. • Keep your elbows nearly straight (not locked). Back Exercises Stiff Arm Pulldown START FINISH START • Sit on the Bench facing the engine. • Grasp the Hand Grips, palms facing each other. START • Remove the bench and stand facing the engine straddling the rail. • Grasp the Hand Grips with your palms down and step back slightly. • Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in your lower back. FINISH • Keeping your arms straight, slowly pinch your shoulder blades together. • When shoulder blades are fully retracted, slowly return to the Start position. FINISH • Initiate the movement by lowering your shoulders down and together. • Keeping your arms straight, continue by slowly moving your hands in an arc toward your legs. • Slowly return to the Start position without relaxing. Standing Lat Row High Pulley Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major Bench Position: Remove seat Accessory: Hand Grips Adjustable Arm Position: 0, 1 Success Tips • Do not bend your neck forward or backward. • Release your shoulder blades at the end of each rep. • Start each rep by retracting your shoulderblades. • Keep your spine aligned, chest lifted. START START • Remove the seat, stand on the floor facing the engine, and grasp the Hand Grips, arms hanging toward pulleys. FINISH FINISH • Slowly move your elbows backward, keeping the chest lifted. • Slowly return the handles to the Start position, keeping knees bent and a slight arch in your lower back .• Stop your arm motion when the elbows reach your sides.