Bowflex Revolution Owner's Manual download pdf (Page 52)

Back Exercises

Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow ﬂexion)

START FINISH

START

• Straddle the bench facing the

engine, grasp a Hand Grip in

each hand, palms facing each

other and sit down on the bench.

• Slide back on the bench to get

tension on the cables.

• Keep hands at shoulder width,

arms straight. Initiate movement

by pulling your shoulderblades

back while simultaneously

bending your elbows, drawing

them down and inward towards

your sides.

• At the end of the motion, arms

should be near your sides,

shoulderblades back, forearms

facing upward.

• Slowly return to Start position.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

Success Tips

• Keep your chest lifted, abs tight, and a

very slight arch in your lower back.

• Keep knees bent and feet flat

on platform.

• Keep the lats tightened throughout the

entire motion.

Standing Wide Angle Lat Row – Shoulder extension (and elbow ﬂexion)

START FINISH

START

• Stand on the floor facing the

engine.

• Grasp the Hand Grips with the

arms forward toward the pulleys.

• Keep chest lifted, abs tight and a

slight arch in the lower back.

• Slowly move your elbows back

and inward toward your outside

edge of the rib cage.

• Slowly extend the arms back to

the Start position.

• Keep knees bent and back

straight.

FINISH

Muscles worked:

Latissimus Dorsi, Rear Deltoids, Biceps

Teres Major. Also Hip and core stabilizers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

4 or 5

Success Tips

• Do not bend your neck forward or

backward.

• Start each rep by retracting your

shoulder blades.

• Release your shoulder blades at the end

of each rep.

• Keep your spine in alignment and chest

lifted.

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Bowflex Revolution Owner's Manual Page 52

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