Bowflex Ultimate 2 - Manual (Page 36)

34
Back Exercises
Lying Lat Pulldowns
START ACTION
START
• Lie on your back on the bench,
head near the Power Rod ®
units.
• Slip your arms through the
Hand Grips, 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—your glutes may
hang off the end of the bench.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean 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.
Low Back Extension
— Seated (with hip extension)
START ACTION
START
• Sit on the bench, facing
Power Rod ® units.
• Grasp the Hand Grips
and slide them over your
forearms, tightening near
your elbows.
• Brace your heels on the
platform, knees bent
comfortably, arms crossed
in front of chest. Pull the
Hand Grips into your chest.
• Pinch shoulder blades
together and lean forward
from the hips only.
• Keeping your chest lifted,
move your entire torso
backwards by pivoting at
the hips.
• Slowly return to the Start
position without slouching
or changing spinal
alignment.
FINISH
Muscles worked:
Erector Spinae
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean 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.