Bowflex Dumbbell - Back Exercises; Single Arm Row Alternating Rows; Wide Rows

Back Exercises
Single Arm Row — Alternating Rows
Wide Rows
START ACTION
START
• Whilestandingholdingthe
dumbbells,leanforwardatthe
hipallowingthearmstoextend
directlyinlinewiththeresistance.
• Keepyourspineinastable
position.
• Rotatetheshouldersothatyou
palmsarefacingbehindyou.
• Allowyourarmstobendasyou
go,moveyourelbowsoutward
andbackwardkeepinga70-90
degreeanglebetweenyourupper
armsandyourtorso.
• Moveuntilyourelbowsareslightly
behindyourshoulders,thenslowly
reversetheactionkeepingtherear
shouldermusclestightenedduring
theentiremotion.
FINISH
START ACTION
START
• Putonekneeonthebenchand
placetheotherfootonthefloor
directlyunderyourhip.
• Placefreehandonthebench
slightlyinfrontofyouina
positionthatallowsyouto
stabilizeyourupperbody.
• Allowthearmwiththedumbbell
tohangstraightdown,while
maintainingcontrolofyourback
andshoulder.
• Holddumbbellinaneutralgrip
withyourpalmfacingthebench.
• Initiatethemovementbypinching
yourshoulderbladesback,while
simultaneouslymovingyour
elbowbackward,thenupward.
• Continuemovingtheelbowup,
slightlyabovetheheightofyour
trunkwhilekeepingtheforearm
linedupundertheelbow.
• Whilecontrollingtheresistance,
lowerthearmbacktothestarting
positionlettingtheshoulderblade
slideforwardwithoutslouching.
FINISH
Muscles Worked
LatissimusDorsi,teresminor,postier
deltoidandbiceps
Bench position
Flat
Success tips
• Stabilizeyourbodyinpositionsothe
effortisfocusedonyourlatasyou
leadthemovementwithextending
yourelbowupward.
• Keepthedumbbelllinedupdirectly
underyourwristandelbowwhen
doingthemovement.
• Keepyourspinealigned,abstightand
aslightarchinyourlowerback.
• Donotletyourspinerotateside
toside,keeptheshoulderatequal
heightduringthemovement.
Muscles worked
Reardeltoid,rearportionofthemiddle
deltoid,postierrotatorcuff,upperlats
andteresminor
Success tips
• Placethefeetinacomfortable
shoulderwidthposition.
• Keepthechestlifted,abstightanda
veryslightarchinthelowerback.
• Leanforwardslightlyatthehipwhile
keepingtheupperbodyinalignment.
• Yourforearmsshouldalwayspointin
thedirectionofthedumbbells.
Owner’s Manual
25