Bowflex Revolution Owners Manual - Page 55

53 Back Exercises Standing Lat Row Low Pulley - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulder blades. • Release your shoulderblades 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 your arms hanging forward toward the pulleys. • Bend over to about 45˚ and keep tension on the cables. FINISH • Slowly move your elbows backward as you bring the hands to a point just below your chest. • Slowly extend the arms back to the Start position. • Keep knees bent and back straight. Standing Lat Row Alternating Motion-Low Pulley - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not bend your neck forward or backward. • Start each rep by retracting your shoulderblade of the arm moving backward. • Release your shoulderblades at the end of each rep of the arm going forward. • Keep your spine in alignment and chest lifted. START FINISH START • Stand on the floor facing the engine. • Grasp the Hand Grips with one arm hanging forward toward the pulley, and the other arm back with the elbow bent and forearm in line with the cable. • Bend over to about 45˚ and keep tension on the cables FINISH • Slowly move one elbow backward bringing the hand to a point just below your chest, while the other arm moves forward with your hand moving toward the pulley. • This is an alternating motion, with the arms moving in opposite directions. • Keep knees bent and back straight.