Bowflex Sport - Lying Lat Fly; Lying Narrow Lat Pulldowns

51
Back Exercises
Lying Lat Fly—Shoulder Adduction
Lying Narrow Lat Pulldowns
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your lats tightened throughout the
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, and Biceps
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.
START FINISH
START FINISH
Start
• Lie on your back with your head
toward the Power Rod
®
unit,
knees at the edge of Bench.
• Grasp the Handgrips, then
straighten your arms out to your
sides, hands slightly above your
head and palms facing away from
the Pulleys.
• Tighten your abs to stabilize your
spine while maintaining a slight
arch in your lower back.
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
.
Action
• Initiate the movement by moving
your arms in an arch down
toward your hips
, using slow,
controlled movement
. Keep your
forearms in line with the cables
.
• Slowly return to the Start
position, allowing your arms to
move back upward in an arch
toward the Power Rod
®
unit.
Action
• Initiate the movement by pulling
your shoulder blades downward.
• Slowly start bending your elbows,
pulling them down toward your
hips and then inward to your
torso.
• Slowly return to the Start posi
-
tion, allowing your arms and
shoulder blades to move back
without relaxing the tension in
your shoulders.