Bowflex Revolution Owners Manual - Page 57

Back Exercises Seated Low Back Extension Muscles worked: Errector Spinae Bench Position: removed, seated on seat pad Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the platform and shoulder blades pinched. • Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back. • Move only from the hips, do not bend at the waist. START START • While sitting on the seat pad, move the handles to one side and slide the strap above your forearms near your elbows. • Cross your arms in front of your chest bringing the handles toward your chest. • Pinch your shoulder blades together and lean forward from the hips, at least 45°. 55 FINISH FINISH • Keeping your chest lifted, move your entire torso backward by pivoting at the hips. • Move as far as you can under control. • Slowly move back to the Start position without slouching or changing spinal alignment. Standing Low Back Extension Muscles worked: Errector Spinae. Also hip, knee and ankle stabilizers. Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent, feet flat on the floor and shoulder blades pinched. • Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back. • Move only from the hips, do not bend at the waist. START FINISH START • While standing on the floor, move the handles to one side and slide the strap above your forearms near your elbows. • Cross your arms in front of your chest bringing the handles toward your chest. • Pinch your shoulder blades together and lean forward from the hips, at least 45°. FINISH • Keeping your chest lifted and knees slightly bent, move your entire torso upwards by pivoting at the hips. Move as far as you can under control. • Slowly move back to the Start position without slouching or changing spinal alignment.