Bowflex Classic Home Gym - Manual (Page 26)

Back Exercises
Seated Lat Rows - Shoulder Extension (and elbow flexion)
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids,
Biceps
Machine Set-Up
• Adjust to Flat Bench position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Keep your knees bent and your feet flat
on the floor.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at the top
of each rep.
• Initiate each new rep by depressing
your shoulder blades.
Stiff Arm Pulldowns
Muscles Worked
Latissimus Dorsi, Teres Major, Rear Deltoids,
Biceps
Machine Set-Up
• Adjust to Flat Bench position.
• Top Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Keep your knees slightly bent and your
feet flat on the floor.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Exercises
Owner’s Manual
26
Owner’s Manual
27