Back exercises, Lying lat fly, Lying narrow lat pulldowns – Bowflex Motivator 2 User Manual

Page 46

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Back Exercises

Lying Lat Fly

— Shoulder Adduction

Lying Narrow Lat Pulldowns

START

ACTION

START

FINISH

START

ACTION

START

• Lie on your back, head toward

Power Rod® unit, knees at the edge

of bench.

• Grasp the Hand Grips, then

straighten your arms out to your

sides, hands slightly above your

head, palms facing away from

pulleys.

• Tighten your abs to stabilize your

spine while maintaining a slight

arch in your lower back.

• Initiate the movement by pulling

your shoulder blades downwards.

Pull your arms in an arc into your

sides, keeping them as straight as

possible and using slow, controlled

movement.

• Slowly return to the Start position,

allowing your arms and shoulder

blades to move back upward and

outward toward the Power Rod®

unit.

FINISH

• 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 torso.

• Slowly return to the Start position,

allowing your arms and shoulder

blades to move back without

relaxing the tension in your

shoulders.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuff

Pulleys:

Chest Bar

Success Tips

• Keep knees bent and feet flat on floor.

• Keep your lats tightened throughout entire

motion.

• Keep your spine aligned, abs tight and a

slight arch in your lower back.

• Release your shoulder blades at the end of

each rep. Initiate each new rep by depressing

your shoulder blades.

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

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



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