Bowflex Ultimate Assembly and Owners Manual - Page 38

Stiff-Arm Pulldown, Barbell Bent Over Row

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38 START FINISH START FINISH Back Exercises Stiff-Arm Pulldown Shoulder Extension (elbow stabilized near extension) Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved. Pulley position: Lat tower. Starting position: • Remove the bench, straddle the rail and stand on the platform facing the Power Rods®. • Grasp the lat bar at shoulder width or slightly wider with your palms down. • Step back slightly. This may have to be adjusted on the first rep to insure that there is enough movement in the cable to complete the range of motion. • Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Motion: • Keeping your arms straight, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your arms downward to the front, and then in toward your legs. • Allowing your shoulder blades to move with your arms, slowly return to the starting position. Key points: • Do not lose spinal alignment - keep chest lifted. • Keep the lats tightened throughout the entire motion. • Keep your elbows nearly straight (not locked) throughout the entire exercise. Barbell Bent Over Row Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement. Strength in the spinal erectors and control over posture will be critical in this position. Pulley position: Low pulley. Starting position: • Remove the bench, straddle the rail and stand facing away from the Power Rods®. • Grasp the bar with an overhand grip. • The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion. In some cases the harness may have to be removed and the cable snap hook connected directly to the Dring of the bar. • Position your trunk almost parallel to the platform by bending from your hips (not the waist) and by bending your knees and sticking your hips out while lifting your chest. Tighten your abdominals to stabilize your spine while maintaining a flat lower back. Motion: • Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows back and upward toward the sides of your body. • Keep the forearms pointing in the direction of the cable. • Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching and bending the spine. Key points: • Do not lose spinal alignment - keep chest lifted. • Keep the lats tightened throughout the entire motion. • Release your shoulder blades at the end of each rep and initiate each new rep by retracting (pinching) your shoulder blades.

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±8
Back Exercises
FINISH
START
Muscles worked:
This exercise emphasizes your
upper back (the latissimus dorsi, teres major and
rear deltoid muscles), as well as the muscles
between the lower part of your shoulder blades
(lower trapezius muscles). The triceps muscles,
located on the back of the upper arms, will also be
involved.
Pulley position:
Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on
the platform facing the Power Rods
®
.
• Grasp the lat bar at shoulder width or slightly
wider with your palms down.
• Step back slightly. This may have to be adjusted
on the first rep to insure that there is enough
movement in the cable to complete the range of
motion.
• Lift your chest and tighten your abdominals to
stabilize your spine while maintaining a very
slight arch in the lower back.
Motion:
• Keeping your arms straight, initiate the
movement by pulling your shoulder blades down
and together while simultaneously drawing your
arms downward to the front, and then in toward
your legs.
• Allowing your shoulder blades to move with your
arms, slowly return to the starting position.
Key points:
• Do not lose spinal alignment — keep chest lifted.
• Keep the lats tightened throughout the entire
motion.
• Keep your elbows nearly straight (not locked)
throughout the entire exercise.
Stiff-Arm Pulldown
Shoulder Extension (elbow stabilized near extension)
FINISH
START
Muscles worked
:
This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling muscles
of your upper back as well as the trapezius and
rhomboids. The biceps muscles on the front of the
upper arms are also involved in this movement.
Strength in the spinal erectors and control over
posture will be critical in this position.
Pulley position:
Low pulley.
Starting position:
• Remove the bench, straddle the rail and stand
facing away from the Power Rods
®
.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion. In some
cases the harness may have to be removed and
the cable snap hook connected directly to the D-
ring of the bar.
• Position your trunk almost parallel to the
platform by bending from your hips (not the
waist) and by bending your knees and sticking
your hips out while lifting your chest. Tighten
your abdominals to stabilize your spine while
maintaining a flat lower back.
Motion:
• Initiate the movement by pinching the shoulder
blades back and together while simultaneously
drawing your elbows back and upward toward
the sides of your body.
• Keep the forearms pointing in the direction of the
cable.
• Slowly return to the starting position,
straightening the arm and letting the shoulder
blades slide forward without slouching and
bending the spine.
Key points:
• Do not lose spinal alignment — keep chest lifted.
• Keep the lats tightened throughout the entire
motion.
• Release your shoulder blades at the end of each
rep and initiate each new rep by retracting
(pinching) your shoulder blades.
Barbell Bent Over Row