Bowflex Ultimate 2 Owners Manual - Page 38

36 Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on 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 • Sit on the bench facing Power Rod® units, with your posterior near the back (leg extension) end of the bench. • Grasp the Hand Grips, 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, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable. • Slowly return to the Start position. Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Back Bench Accessory: Lat Bar Pulleys: Lat Tower Reverse Grip Pulldowns START Success Tips • Keep your lats tightened throughout the entire motion. • Maintain good spinal alignment, abs tight, slight arch in your lower back. START • Grasp the lat bar with an under hand grip, shoulder width apart, and sit on the seat facing the Power Rod® units. • Position your thighs under the pulleys and sit upright with your arms extending upward. FINISH ACTION • Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows in an arc, towards the sides of your body. • Slowly return to the starting position allowing your arms and shoulder blades to move fully upward.