Bowflex Ultimate 2 Owners Manual - Page 39

Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major Bench Position: Folded Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not bend your neck forward or backward. • Release your shoulder blades at the end of each rep. • Start each rep by retracting your shoulder blades. • Keep your spine aligned, chest lifted. 37 Back Exercises Standing Lat Row START FINISH START • Remove the seat, stand on the platform facing away from the Power Rod® units, and grasp the handles with an overhand grip, arms hanging toward pulleys. Bend over to about 45º, slight tension in the cables. ACTION • Slowly move your elbows backward as you bring the handles to a point below your chest. • Slowly lower the handles to the starting position, keeping knees bent and back flat. Muscles worked: Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major Bench Position: Flat Back Bench Accessory: Hand Grips Pulleys: Lat tower Wide Pulldowns with Grips START Success Tips • Do not lose spinal alignment. • Keep your abs and torso tightened throughout the entire motion. START • Facing the Power Rod® units, grasp the handles with an overhand grip then sit on the bench. • Position your thighs directly under the pulleys and sit upright with your arms extending upward. • Maintain good spinal alignment, chest lifted, abs tight and with a very slight arch in your lower back. FINISH ACTION • Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides toward your torso. • Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing your muscles.