Bowflex Sport - Back Exercises; Lat Pulldown Variations

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Back Exercises
Lying Lat Pulldowns
Low Back Extension—Seated (with hip extension)
Muscles worked:
Latissimus Dorsi, Teres Major, and
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor. Lean your 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:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• 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.
START FINISH
START FINISH
Start
• Lie on your back on the Bench
with your head near the
Power
Rod
®
unit.
• Slip your arms through the
Handgrips, 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
.
Start
• Sit on the bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips and slide
them over your forearms, tight-
ening near your elbows.
• Brace your heels on the plat-
form, knees bent comfortably,
and arms crossed in front of your
chest. Pull the Handgrips into
your chest.
• Pinch shoulder blades together,
and lean forward from the hips
only.
Action
• 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.
Action
• 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.