Bowflex Revolution - Manual (Page 52)

50
Back Exercises
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
START FINISH
START
• Straddle the bench facing the
engine, grasp a Hand Grip in
each hand, palms facing each
other and sit down on the bench.
• Slide back on the bench to get
tension on the cables.
• Keep hands at shoulder width,
arms straight. Initiate movement
by pulling your shoulderblades
back 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,
shoulderblades back, forearms
facing upward.
• Slowly return to Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
0
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep knees bent and feet flat
on platform.
• Keep the lats tightened throughout the
entire motion.
Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips with the
arms forward toward the pulleys.
• Keep chest lifted, abs tight and a
slight arch in the lower back.
• Slowly move your elbows back
and inward toward your outside
edge of the rib cage.
• Slowly extend the arms back to
the Start position.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi, Rear Deltoids, Biceps
Teres Major. Also Hip and core stabilizers.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blades.
• Release your shoulder blades at the end
of each rep.
• Keep your spine in alignment and chest
lifted.