Bowflex Motivator Strength Training System - Manual (Page 28)

SEATED LAT ROWS
- Shoulder Extension (and elbow flexion)
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front
of the upper arm are also involved in this movement.
Starting position:
•Sit on the bench facing the power rods.
•Grab handles with palms facing each other.
•Place heels on the end of the platform, bend the knees comfortably.
•Sit up straight with your spine in good alignment.
Action:
•Initiate the movement by pinching your shoulder blades together.
•Pull the upper arms downward and backward, brushing past the sides of the body while keeping the
forearms pointing in the direction of the cable.
•Slowly return to the starting position.
Key points:
•Do not bend your torso forward at any point.
•Do not lose spinal alignment - keep chest lifted.
•Release your shoulder blades at the end of each rep and initiate each new rep by pinching your shoul-
der blades.
Back Exercises
FINISH
START
26
ONE ARM SEATED LAT ROWS
- Shoulder Extension (with elbow flexion)
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front
of the upper arm are also involved in this movement.
Starting position:
•Sit on the bench facing the power rods and grasp one handle.
•Place heels on the end of the platform, bend the knees comfortably, and allow your arm to bend
slightly.
•Sit up straight with your spine in good alignment.
•Rest your non-involved hand on your hip, thigh or the bench to help stabilize the spine and to elimi-
nate trunk rotation.
Action:
•Initiate the movement by pinching your shoulder blade.
•Pull the upper arm down and back, brushing past the side of your body while keeping the forearm
pointing in the direction of the cable.
•Slowly return to the starting position.
Key points:
•Do not bend your torso forward.
•Do not lose spinal alignment - keep chest lifted.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blade at the end of each rep and initiate each new rep by retracting your shoul-
der blades.
FINISH
START