Bowflex Elite™ Plus home gym - Manual (Page 69)

45
Back Exercises
Pulldowns
— Shoulder Adduction (with elbow flexion)
Narrow Pulldowns with Hand Grips
— Shoulder Extension (with elbow flexion)
START ACTION
START
• Attach a Hand Grip to each cable
on the Lat Tower Pulleys.
• Straddle the bench facing the
Power Rod® unit, grasp a Hand
Grip in each hand, palms facing
each other and sit down on the
bench.
• Position your thighs directly
under the Lat Tower pulleys. Sit
upright.
• Keep hands at shoulder width,
arms straight. Initiate movement
by pulling your shoulder blades
down and together while
simultaneously bending your
elbows, drawing them down and
inward towards your sides.
• At the end of the motion, arms
should be near your sides.,
shoulder blades depressed,
forearms facing upward.
• Slowly return to Start position.
FINISH
START ACTION
START
• Grasp the Bent Lat Bar using
the wide grip determined by
following the directions in the
Success Tips, then sit on the
bench, facing the Power Rod®
unit.
• Position your thighs directly
under the Lat Tower pulleys. Sit
upright.
• Keep your arms extended and
straight.
• Initiate movement by pulling
shoulder blades together while
simultaneously drawing elbows
down and inward.
• Bent Lat Bar may not touch your
chest. At the end of the motion,
arms should be near your sides,
shoulder blades fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
FINISH
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.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90°. Hands should
be no wider apart than your elbows
(beginners may narrow their grip to
increase comfort).
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep knees bent and feet flat on floor.
• Keep the lats tightened throughout the
entire motion.