Bowflex Blaze Owner's Manual download pdf (Page 29)

29

Back Exercises

Lying Lat Pulldowns

Low Back Extension—Seated (with hip extension)

Muscles worked:

Latissimus Dorsi, Teres Major, and

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on

the floor. Lean your head back against

the Bench.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Keep your lats tightened throughout

this exercise.

• Release your shoulder blades at the

top of each rep. Initiate each new rep

by depressing your shoulder blades.

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet flat on

the floor.

• Keep your spine aligned, abs tight, and

a slight arch in your lower back.

• Keep your lats tightened throughout

this exercise.

• Release your shoulder blades at the

top of each rep. Initiate each new rep

by depressing your shoulder blades.

START FINISH

START FINISH

Start

• Lie on your back on the

Bench with your head near

the Power Rod

®

unit.

• Slip your arms through the

Handgrips, slide the cuffs past

your elbows, and tighten them

enough to stabilize.

• With your palms facing

inward, slide your body down

the Bench far enough that

your arms are fully extended.

Start

• Sit on the bench, facing the

Power Rod

®

unit.

• Grasp the Handgrips and slide

them over your forearms,

tightening near your elbows.

• Brace your heels on the plat-

form, knees bent comfortably,

and arms crossed in front of

your chest. Pull the Handgrips

into your chest.

• Pinch shoulder blades

together, and lean forward

from the hips only.

Action

• Initiate the movement by

pulling your shoulder blades

downward.

• Slowly start bending your

elbows, pulling them down

toward your hips and then

inward into your trunk.

• Slowly return to the Start

position, allowing your arms

and shoulder blades to move

back without relaxing the

tension in your shoulders.

Action

• Keeping your chest lifted,

move your entire torso back

-

wards by pivoting at the hips.

• Slowly return to the Start

position without slouching or

changing spinal alignment.

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