Bowflex Elite™ Plus home gym - Manual (Page 70)

46
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