Bowflex ElitePlus Home Gym User Manual


 
44
Back Exercises
Lying Lat Fly — Shoulder Adduction
Lying Narrow Lat Pulldowns
START ACTION
START
FINISH
START ACTION
START
• Lie on your back, head toward
Power Rods®, knees at the edge
of bench.
• Grasp the Hand Grips, then
straighten your arms out to your
sides, hands slightly above your
head, palms facing away from
pulleys.
• Tighten your abs to stabilize
your spine while maintaining a
slight arch in your lower back.
Initiate the movement by pulling
your shoulder blades downwards.
Pull your arms in an arc into
your sides, keeping them as
straight as possible and using
slow, controlled movement.
Slowly return to the Start
position, allowing your arms and
shoulder blades to move back
upward and outward toward the
Power Rods®.
FINISH
• 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 torso.
Slowly return to the Start
position, allowing your arms and
shoulder blades to move back
without relaxing the tension in
your shoulders.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Shoulder Cuff
Pulleys:
Chest Bar
Success Tips
Keep knees bent and feet flat on floor.
Keep your lats tightened throughout
entire motion.
Keep your spine aligned, abs tight and a
slight arch in your lower back.
Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
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