Bowflex XTL - Manual (Page 34)

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
eliminate 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
shoulder blades.
SCAPULAR RETRACTION
Muscles worked:
This exercise develops the muscles between your shoulder blades (middle
trapezius and rhomboids), that pull your shoulder blades together and are essential to good posture.
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 hips and knees comfortably, arms straight.
•Lift your chest, sit up straight with your spine in good alignment and tighten your trunk
muscles.
Action:
•Keeping your arms straight, slowly pinch your shoulder blades together.
•When your shoulder blades are fully retracted, slowly return to the starting position.
Key points:
•Do not bend your torso forward.
•Do not lose spinal alignment - keep chest lifted.
•Do not pull with your arm muscles.
Back Exercises
FINISH
START
FINISH
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