Bowflex Sport Owners Manual - Page 52

Seated Lat Rows-Shoulder Extension and elbow flexion, Stiff-Arm Pulldown-Shoulder Extension elbow

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Back Exercises Seated Lat Rows-Shoulder Extension (and elbow flexion) Muscles Worked: Latissimus Dorsi, Teres Major, Rear Deltoids, and Biceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Do not bend your torso forward. • Keep your chest lifted, and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades. START FINISH Start • Sit on the Bench, facing the Power Rod® unit, with your posterior near the back (leg extension) end of the Bench. • Grasp the Handgrips, palms facing each other. • Place your heels on the edge of the Standing Platform, and bend your knees comfortably. Action • Initiate the movement by pinching your shoulder blades together. • Pull your upper arms downward and backward while rotating your palms inward, brushing past the sides of your body while keeping your forearms pointing in the direction of the cable. • Slowly return to the Start position. Stiff-Arm Pulldown-Shoulder Extension (elbow stabilized) Muscles Worked: Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, and Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Success Tips • Keep your lats tightened throughout the entire motion. • Keep your chest lifted, and maintain spinal alignment, keeping a very slight arch in your lower back. • Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades. • Keep your elbows nearly straight (do not lock elbows) throughout the exercise. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Handgrips with your palms facing down. • Step back slightly, making sure there is enough movement in the cable to complete your full range of motion with this exercise. • Bend slightly at the hips, lift your chest, and tighten your abs to stabilize spine. Action • Initiate the movement by lowering your shoulder blades, bringing them down and together. • Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs. • Slowly return to the Start position without relaxing muscle tension. 52

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52
Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
Muscles Worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Do not bend your torso forward.
• Keep your chest lifted, and maintain spinal
alignment.
• Release your shoulder blades at the end of
each rep. Initiate each new rep by pinching
your shoulder blades.
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear
Deltoids, Lower Trapezius, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted, and maintain spinal
alignment, keeping a very slight arch in
your lower back.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
• Keep your elbows nearly straight (do not
lock elbows) throughout the exercise.
START
FINISH
START
FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit, with your pos-
terior near the back (leg exten-
sion) end of the Bench.
• Grasp the Handgrips, palms
facing each other.
• Place your heels on the edge of
the Standing Platform, and bend
your knees comfortably.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Grasp the Handgrips with your
palms facing down.
• Step back slightly, making sure
there is enough movement in the
cable to complete your full range
of motion with this exercise.
• Bend slightly at the hips, lift your
chest, and tighten your abs to sta-
bilize spine.
Action
• Initiate the movement by
pinching your shoulder blades
together.
• Pull your upper arms downward
and backward while rotating your
palms inward, brushing past the
sides of your body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the Start
position.
Action
• Initiate the movement by low-
ering your shoulder blades,
bringing them down and
together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the Start position
without relaxing muscle tension.