Bowflex Revolution User Manual download pdf (Page 54)

52

Back Exercises

START FINISH

• Sit on the Bench facing the

engine.

• Grasp the Hand Grips, palms

facing each other.

• Keeping your arms straight,

slowly pinch your shoulder

blades together.

• When shoulder blades are fully

retracted, slowly return to the

Start position.

Stiff Arm Pulldown

START FINISH

START

• Remove the bench and stand

facing the engine straddling the

rail.

• Grasp the Hand Grips with your

palms down and step back

slightly.

• Lift your chest and tighten your

abdominals to stabilize your

spine while maintaining a very

slight arch in your lower back.

• Initiate the movement by

lowering your shoulders down

and together.

• Keeping your arms straight,

continue by slowly moving your

hands in an arc toward your legs.

• Slowly return to the Start position

without relaxing.

FINISH

Muscles worked:

Latissimus Dorsi

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

• Do not lose spinal alignment.

• Keep your lats tightened throughout the

entire motion.

• Release your shoulder blades at the end

of each rep and initiate each new rep

by lowering your shoulder blades.

• Keep your elbows nearly straight

(not locked).

Standing Lat Row High Pulley

START FINISH

• Remove the seat, stand on the

floor facing the engine, and

grasp the Hand Grips, arms

hanging toward pulleys.

• Slowly move your elbows

backward, keeping the chest

lifted.

• Slowly return the handles to the

Start position, keeping knees bent

and a slight arch in your lower

back

.• Stop your arm motion when the

elbows reach your sides.

Muscles worked:

Latissimus Dorsi; Rear Deltoids;

Biceps; Teres Major

Bench Position:

Remove seat

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

• Do not bend your neck forward or

backward.

• Release your shoulder blades at the end

of each rep.

• Start each rep by retracting your

shoulderblades.

• Keep your spine aligned, chest lifted.

START

FINISH

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