Bowflex Ultimate - Manual (Page 35)


Back Exercises
FINISH
START
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your
upper back and eliminates the biceps from the
movement.
Pulley position: Narrow only.
Starting position:
• Lie on your back on the bench, head toward the
Power Rods ® . Your buttocks will eventually be off
the end of the bench.
• Slip your arms through the handles and slide the
cuff just past your elbows and tighten cuffs.
• Grasp the cable with your palms facing inward
and slide your body down along the bench far
enough that your arms are fully extended, knees
bent and feet flat on the floor.
• Although they will be overhead, position your
upper arms shoulder width or slightly wider.
• Tighten your abdominals to stabilize your spine
while maintaining a very slight arch in the lower
back.
Motion:
• Initiate the movement by pulling your shoulder
blades down toward your bottom while
simultaneously pulling your elbows forward to
the front, then down and back toward the sides
of the torso.
• Slowly return to the starting position, allowing
your arms and shoulder blades to move back up
toward the Power Rods ® without relaxing.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Release your shoulder blades at the end of each
rep and initiate each new rep by depressing your
shoulder blades.
• This exercise may also be performed by grasping
the handles, although you will have to slide
farther down the bench to create starting
position tension.
Lying Narrow Lat Pulldowns
Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the
muscles in your low back (erector spinae and deep
spinal muscles) that are necessary for providing
stabilization and protection for the spine. The
lower back muscles are challenged isometrically
just like they should be used when lifting and
carrying in daily life. The gluteus maximus and the
hamstrings are also strengthened at the hip.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods ® .
• Spread the cuffs from the handles and slide them
over the forearms up to the elbows.
• Place heels on the end of the platform, bend the
knees comfortably, cross your arms in front of
your chest and pull handles tightly to your chest.
• Sit up straight, lift your chest, tighten your trunk
muscles and maintain a slight arch in your lower
back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting out
some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire torso
backward — as a unit — by pivoting at the hips.
• Slowly return to the starting position without
slouching or changing spinal alignment.
Key points:
• Keep your chest lifted and a very slight arch in
your lower back at all times.
• Move from the hips only, not your waist. Do not
increase or decrease the arch in your lower back
during the movement.
Alternate motion:
• From the same starting position, sit erect
and slowly allow your spine to flex forward
maintaining control of the weight.
• Slowly straighten and extend your spine/trunk to
a comfortable arch.
• Repeat with control.
• This version will require less weight than the
exercise above.
Low Back Extension
Seated (with hip extension)
FINISH
START