Bowflex Revolution - Manual (Page 58)

Lying Shoulder Pullover
56
Back Exercises
START FINISH
• With the bench flat, lie on your
back with your head facing the
engine.
• Position yourself far enough
down the bench to allow the
arms to extend overhead.
• Keep knees bent and feet on or
near the floor.
• Move both arms in a arc upward
and then down toward your legs.
• Keep shoulderblades on the
bench and slide them toward your
hips as you move your arms.
.• Control the return motion to the
Start position by slowly moving
the arms overhead and releasing
the shoulderblades.
Muscles worked:
Latissimus Dorsi; Teres Major; Deltoids;
Triceps; Chest
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Release your shoulderblades at the end
of each repetition and initiate each new
rep by depressing your shoulderblades.
• Keep your spine in alignment, chest
lifted, abs tight and a slight arch in your
low back.
• Keep the lats tight throughout the
motion.
Reverse Grip Lat Pulldown – Shoulder extension with elbow flexion
START FINISH
START
• Straddle the bench facing the
engine, grab the hand grips with
the palms facing upward and sit
down on the bench.
• Slide back on the bench to get
tension on the cable.
• Keep hands at shoulder width, arms
straight.
• Initiate the movement by pulling your
shoulder blades back while bending
your elbows, drawing them down and
in toward your sides.
• At the end of the motion, arms should
be near your sides, shoulders blades
back and palms facing up.
• Slowly return to the Start position.
FINISH
Muscles worked:
Latissimus Dorsi, Teres Major, Rear Del-
toids and Biceps
Bench Position:
Flat
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep chest lifted, abs tight and a very
slight arch in your lower back.
• Keep knees bent and feet flat on the
floor.
• Keep the lats tight throughout the
motion.
START FINISH