Bowflex ULTIMATE 2 - Standing Lat Row; Wide Pulldowns with Grips

35
Back Exercises
Wide Pulldowns — Shoulder Adduction (with elbow flexion)
START ACTION
START
• GrasptheBentLatBar
using the wide grip
determined by following
the directions in the
Success Tips, then sit on
the bench, facing the Power
Rod
®
units.
• Positionyourthighsdirectly
under the Lat Tower pulleys.
Sit upright.
• Keepyourarmsextended
and straight.
• Initiatemovementbypulling
shoulder blades together
while simultaneously
drawing elbows down and
inward.
• BentLatBarmaynottouch
your chest. At the end of the
motion, arms should be near
your sides, shoulder blades
fully depressed.
• Keepforearmsfacing 
upward.
• SlowlyreturntoStart 
position.
FINISH
Muscles worked:
LatissimusDorsi;TeresMajor;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keepkneesbentandfeetflat
on floor.
• Todeterminetheappropriate
grip width for you, hold your
arms straight out to your sides at
shoulder height. Bend your elbows
approximately 90°. Hands should
be no wider apart than your
elbows (beginners may narrow
their grip to increase comfort).
• Keepyourspinealigned,abstight
and a slight arch in your lower
back.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
START ACTION
START
• AttachaHandGriptoeach
cable on the Lat Tower
Pulleys.
• Straddlethebenchfacing
the Power Rod
®
units, grasp
a Hand Grip in each hand,
palms facing each other
and sit down on the bench.
• Positionyourthighsdirectly
under the Lat Tower pulleys.
Sit upright.
• Keephandsatshoulder
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward
towards your sides.
• Attheendofthemotion,arms
should be near your sides,
shoulder blades depressed,
forearms facing upward.
• SlowlyreturntoStart 
position.
FINISH
Muscles worked:
LatissimusDorsi;TeresMajor;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keepyourchestlifted,abstight,
and a very slight arch in your
lower back.
• Keepkneesbentandfeetflat
on floor.
• Keepthelatstightened
throughout the entire motion.