Bowflex Sport - Seated Rows and Pulldowns

52
Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
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.
• 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, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
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 the exercise.
START FINISH
START
FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit, with your pos-
terior near the back (leg exten
-
sion) end of the Bench.
• Grasp the Handgrips, palms
facing each other.
• Place your heels on the edge of
the Standing Platform, and bend
your knees comfortably.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Grasp the Handgrips with your
palms facing down.
• Step back slightly, making sure
there is enough movement in the
cable to complete your full range
of motion with this exercise.
• Bend slightly at the hips, lift your
chest, and tighten your abs to sta
-
bilize spine.
Action
• Initiate the movement by
pinching your shoulder blades
together.
• Pull your upper arms downward
and backward while rotating your
palms inward, brushing past the
sides of your body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the Start
position.
Action
• Initiate the movement by low-
ering 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.