Bowflex Revolution Owner's Manual download pdf (Page 57)

55

Back Exercises

Seated Low Back Extension

START FINISH

START

• While sitting on the seat pad,

move the handles to one side

and slide the strap above your

forearms near your elbows.

• Cross your arms in front of your

chest bringing the handles

toward your chest.

• Pinch your shoulder blades

together and lean forward from

the hips, at least 45°.

• Keeping your chest lifted, move

your entire torso backward by

pivoting at the hips.

• Move as far as you can under

control.

• Slowly move back to the Start

position without slouching or

changing spinal alignment.

FINISH

Muscles worked:

Errector Spinae

Bench Position:

removed, seated on seat pad

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent, feet flat on the

platform and shoulder blades pinched.

• Keep your spine in alignment, chest

lifted, abs tight and a slight arch in your

low back.

• Move only from the hips, do not bend at

the waist.

Standing Low Back Extension

START FINISH

START

• While standing on the floor, move

the handles to one side and slide

the strap above your forearms

near your elbows.

• Cross your arms in front of your

chest bringing the handles

toward your chest.

• Pinch your shoulder blades

together and lean forward from

the hips, at least 45°.

• Keeping your chest lifted and

knees slightly bent, move your

entire torso upwards by pivoting

at the hips. Move as far as you

can under control.

• Slowly move back to the Start

position without slouching or

changing spinal alignment.

FINISH

Muscles worked:

Errector Spinae. Also hip, knee and ankle

stabilizers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent, feet flat on the floor

and shoulder blades pinched.

• Keep your spine in alignment, chest

lifted, abs tight and a slight arch in your

low back.

• Move only from the hips, do not bend at

the waist.

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