Bowflex ElitePlus Home Gym User Manual


 
45
Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
START ACTION
START
Sit on the bench facing Power
Rods®, 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
Stiff-Arm Pulldown — Shoulder Extension (elbow stabilized)
START ACTION
START
Straddle the Seat Rail facing the
Power Rods®.
Grasp the Bent Lat Bar with
your palms facing down.
Step back slightly, making sure
that there is enough movement
in the cable to complete your
full range of motion with this
exercise.
Bend slightly from hips, lift
chest and tighten your abs to
stabilize spine.
Initiate the movement by
lowering your shoulder blades,
bringing them down and
together.
Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
Slowly return to the Start
position without relaxing muscle
tension.
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
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
Keep your lats tightened throughout the
entire motion.
Keep your chest lifted and maintain
spinal alignment, keeping a very 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.
Keep your elbows nearly straight (do not
lock elbows) throughout exercise.