Bowflex 100182 Owner's Manual download pdf (Page 25)

Back Exercises

Single Arm Row — Alternating Rows

Wide Rows

START ACTION

START

• Whilestandingholdingthe

dumbbells,leanforwardatthe

hipallowingthearmstoextend

directlyinlinewiththeresistance.

• Keepyourspineinastable

position.

• Rotatetheshouldersothatyou

palmsarefacingbehindyou.

• Allowyourarmstobendasyou

go,moveyourelbowsoutward

andbackwardkeepinga70-90

degreeanglebetweenyourupper

armsandyourtorso.

• Moveuntilyourelbowsareslightly

behindyourshoulders,thenslowly

reversetheactionkeepingtherear

shouldermusclestightenedduring

theentiremotion.

FINISH

START ACTION

START

• Putonekneeonthebenchand

placetheotherfootonthefloor

directlyunderyourhip.

• Placefreehandonthebench

slightlyinfrontofyouina

positionthatallowsyouto

stabilizeyourupperbody.

• Allowthearmwiththedumbbell

tohangstraightdown,while

maintainingcontrolofyourback

andshoulder.

• Holddumbbellinaneutralgrip

withyourpalmfacingthebench.

• Initiatethemovementbypinching

yourshoulderbladesback,while

simultaneouslymovingyour

elbowbackward,thenupward.

• Continuemovingtheelbowup,

slightlyabovetheheightofyour

trunkwhilekeepingtheforearm

linedupundertheelbow.

• Whilecontrollingtheresistance,

lowerthearmbacktothestarting

positionlettingtheshoulderblade

slideforwardwithoutslouching.

FINISH

Muscles Worked

LatissimusDorsi,teresminor,postier

deltoidandbiceps

Bench position

Flat

Success tips

• Stabilizeyourbodyinpositionsothe

effortisfocusedonyourlatasyou

leadthemovementwithextending

yourelbowupward.

• Keepthedumbbelllinedupdirectly

underyourwristandelbowwhen

doingthemovement.

• Keepyourspinealigned,abstightand

aslightarchinyourlowerback.

• Donotletyourspinerotateside

toside,keeptheshoulderatequal

heightduringthemovement.

Muscles worked

Reardeltoid,rearportionofthemiddle

deltoid,postierrotatorcuff,upperlats

andteresminor

Success tips

• Placethefeetinacomfortable

shoulderwidthposition.

• Keepthechestlifted,abstightanda

veryslightarchinthelowerback.

• Leanforwardslightlyatthehipwhile

keepingtheupperbodyinalignment.

• Yourforearmsshouldalwayspointin

thedirectionofthedumbbells.

Owner’s Manual

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