Bowflex Revolution XP - Manual (Page 47)

45
Back exercises
Seated Lat Pulldowns — Shoulder Adduction (with elbow flexion)
START FINISH
START
• Grasp the Lat Pulldown Bar at
a comfortable, wide grip, then
sit, with your arms extending
upward.
• You may position your thighs
directly beneath the pulleys, but
lean back slightly from hips.
• Initiate the movement by pulling
your shoulder blades downward
and together, drawing your elbows
down toward your hips and then
inward into your trunk.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the Start position,
without relaxing the tension in
your shoulders.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids
Position:
Seated—facing machine.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bars / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
• Do not bend your neck forward or
backward during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
• If you can’t complete motion with hands
wide, bring your hands closer together.
Standing Low Back Extension — (Squat Harness variation)
START FINISH
• While standing on the platform,
attach the cables to the shoulder
D-rings on the Squat Harness.
• Grasp the strap handles and hold
them forward to keep the Squat
Harness from sliding up your
back.
• Pinch shoulder blades together
and lean forward from the hips,
at least 45˚.
• Keeping your chest lifted and
knees slightly bent, move your
entire torso upward by pivoting at
the hips. Move as far as you can
in a controlled motion.
• Slowly return to the Start position
without slouching or changing
spinal alignment.
Muscles worked:
Erector Spinae. Also hip, knee and ankle
stabilizers.
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
Success Tips
• Keep knees bent, feet flat on the floor
and shoulder blades pinched. Pinch
shoulder blades together.
• Keep your spine aligned, chest lifted,
abs tight and a slight arch in your lower
back.
• Move from the hips only—do not bend
from waist.
START FINISH