Bowflex SelectTech 220 Dumbells - Manual (Page 26)

24
Back Exercises
Dead Lifts
START ACTION
START
• Position your feet in line with the
dumbbell about shoulder width
apart.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Hold the dumbbells with your
palms facing backward.
• Under control, slowly squat down
by sticking the hips out as the
knees start to bend.
• Keep the chest lifted and back
flat as the hips continue to move
backward.
• Lower to approximately a
90-degree bend at the knees,
unless otherwise determined.
• Move back to the starting position,
keeping the chest lifted while
moving the hips forward and
extending the knee.
FINISH
Muscles worked
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
Success tips
• Keep knees pointed in the same
direction as the feet.
• Keep head and neck in line with the
trunk.
• Pay close attention to all the alignment
and stabilization issues on every part
of each repetition.
• Keep pressure through the middle of
the arches/feet, not the toes or heels.
Ab Crunch
START ACTION
START
• Grab a dumbbell with both hands,
as shown.
• Lie flat on the bench holding the
dumbbell over your upper chest.
• Place your legs behind the
roller pads, as shown, for added
support, with your feet flat on
the floor.
• Your lower back can start out flat
or in a normal arch.
• Tighten your abs and only curl
your torso, slowly moving your
lower ribs toward your hips.
• Move as far as you can without
moving the hips and neck.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the action,
returning to the start position
keeping tension on the abs
throughout the movement.
FINISH
Muscles worked
Rectus abdominus and obliques
Bench position
Flat
Success tips
• Do not lift your head or chin. Your
head should follow the rib motion,
rather than lead it.
• Maintain normal neck posture.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down, without exaggerating breathing.