Bowflex Elite™ Plus home gym - Manual (Page 68)

44
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.