Bowflex Blaze Home Gym - Manual (Page 30)

30
Back Exercises
Pulldowns—Shoulder Adduction (with elbow flexion)
Narrow Pulldowns with Handgrips— Shoulder Extension (with elbow flexion)
Muscles Worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your knees bent and feet flat on
the 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
o
.
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, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your knees bent and feet flat on
the floor.
• Keep the lats tightened throughout
the entire motion.
START FINISH
START FINISH
Start
• Grasp the Bent Lat Bar using
the wide grip determined by
following the directions in
the Success Tips, then sit on
the bench and face the Power
Rod ® unit.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
• Keep your arms extended and
straight.
Start
• Attach a Handgrip to each
cable on the Lat Tower
Pulleys.
• Straddle the bench, facing the
Power Rod ® unit.
• Grasp a Handgrip in each
hand, palms facing each
other, and sit down on the
bench.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
Action
• 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 and shoulder
blades fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
Action
• Keep your 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 toward
your sides.
• At the end of the motion,
arms should be near your
sides, shoulder blades
depressed, and forearms
facing upward.