Bowflex Revolution Owners Manual - Page 56

54 Back Exercises Standing Single Arm Lat Row Low Pulley - Shoulder Extension Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator 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. • Release your shoulderblade at the end of each rep. • Keep your spine in alignment and chest lifted. • Do not throw the resistance or use momentum to gain more trunk rotation-more is not better. START FINISH START • Stand on one side of the seat rail, facing the engine, with the foot closest to the seat rail forward. • Grasp the handle with the hand grip away from the seat rail-arm hanging forward toward the pulley. • Bend over to about 45˚, and keep tension on the cables. FINISH • Slowly move your elbow backward as you bring the hands to a point just below your chest while rotating your trunk in the same direction that you are pulling. • Slowly extend the arm back to the Start position and rotate your trunk back to the center. • Keep knees bent and back straight. Standing Single Arm/ Single Leg Lat Row Low Pulley - Shoulder Extension Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles, and hip and knee flexor 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. • Release your shoulderblade at the end of each rep. • Keep your spine in alignment and chest lifted. • Do not throw the resistance or use momentum to gain more trunk rotation-more is not better. START FINISH START • Stand on one side of the seat rail facing the engine with the opposite foot forward of the side you are pulling from. • Grab the handle with the arm hanging forward toward the pulley. • Bend over to about 45°, keep tension on the cables. FINISH • Slowly move your elbow backward as you rotate your trunk in the same direction, while flexing your hip/leg forward. • Slowly extend the arm back to the Start position and counter rotate your trunk back, while extending you hip/leg back. • Keep knee on the standing leg bent, while keeping the back straight.