Bowflex ElitePlus Home Gym User Manual


 
42
Back Exercises
Lying Lat Pulldowns
Low Back Extension — Seated (with hip extension)
START ACTION
START
Sit on the bench, facing Power
Rods®.
Grasp the Hand Grips and
slide them over your forearms,
tightening near your elbows.
Brace your heels on the platform,
knees bent comfortably, arms
crossed in front of chest. Pull the
Hand Grips into your chest.
Pinch shoulder blades together
and lean forward from the hips
only.
Keeping your chest lifted, move
your entire torso backwards by
pivoting at the hips.
Slowly return to the Start
position without slouching or
changing spinal alignment.
FINISH
START ACTION
START
• Lie on your back on the bench,
head near the Power Rods®.
• Slip your arms through the
Hand Grips, slide the cuffs past
your elbows and tighten them
enough to stabilize.
• With your palms facing inward,
slide your body down the bench
far enough that your arms are
fully extended
—your posterior
may hang off the end of the
bench.
• Initiate the movement by
pulling your shoulder blades
downward. Slowly start bending
your elbows, pulling them down
toward your hips and then
inward into your trunk.
• Slowly return to the Start
position, allowing your arms and
shoulder blades to move back
without relaxing the tension in
your shoulders.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
Keep knees bent and feet flat on floor.
Lean head back against the bench.
Keep your spine aligned, abs tight and a
slight arch in your lower back.
Keep your lats tightened throughout this
exercise.
Release your shoulder blades at the top
of each rep. Initiate each new rep by
depressing your shoulder blades.
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
Keep knees bent and feet flat on floor.
Lean head back against the bench.
Keep your spine aligned, abs tight and a
slight arch in your lower back.
Keep your lats tightened throughout this
exercise.
Release your shoulder blades at the top
of each rep. Initiate each new rep by
depressing your shoulder blades.