Bowflex Ultimate 2 - Manual (Page 38)

36
Back Exercises
Seated Lat Rows
— Shoulder Extension (and elbow flexion)
START ACTION
START
• Sit on the bench facing
Power Rod ® units, with your
posterior near the back
(leg extension) end of the
bench.
• Grasp the Hand Grips,
palms facing each other.
• Place your heels on the
edge of the Standing
Platform and bend your
knees comfortably.
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms
downward and backward,
brushing past the sides of
the body while keeping
your forearms pointing in
the direction of the cable.
• Slowly return to the
Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Do not bend your torso forward.
• Keep your chest lifted and
maintain spinal alignment.
• Release your shoulder blades
at the end of each rep. Initiate
each new rep by pinching your
shoulder blades
Reverse Grip Pulldowns
START ACTION
START
• Grasp the lat bar with an
under hand grip, shoulder
width apart, and sit on the
seat facing the Power Rod ®
units.
• Position your thighs under
the pulleys and sit upright
with your arms extending
upward.
• Initiate the movement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows in an
arc, towards the sides of
your body.
• Slowly return to the starting
position allowing your arms
and shoulder blades to
move fully upward.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Back Bench
Accessory:
Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened
throughout the entire motion.
• Maintain good spinal alignment,
abs tight, slight arch in your lower
back.