Back exercises, Lying lat pulldowns low back extension – Bowflex Motivator 2 User Manual

Page 44

Advertising
background image

Back Exercises

Lying Lat Pulldowns

Low Back Extension

— Seated (with hip extension)

START

ACTION

START

• Sit on the bench, facing Power

Rod® unit.

• 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

START

ACTION

START

• Lie on your back on the bench, head

near the Power Rod® unit.

• 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 posterior 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.

Muscles worked:

Lower Trapezius

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.

Back Exercises

2

Advertising