Bowflex ULTIMATE - Stiff Arm Pulldown; Barbell Bent over Row

Back Exercises
STIFF-ARM PULLDOWN Shonlder Extension (elhow stabilized near extension)
Muscles worked: This exercise emphasizes
yore upper hack (the latissimus dorsi, teres
major and rear deltoid muscles), as well as the
muscles between the lower part of your
shoulder blades (lower trapezius muscles).
The triceps nmscles, located on the back of the
upper arms, will also be involved.
Pulley position: Lat tower.
Motion:
• Keeping your arms straight, initiate the
movement hy pulling your shoulder blades
down and together while simultaneously
drawing your arms downward to the flont,
and then in toward your legs.
• Allowing your shoulder hlades to move with
your arms, slowly return to the starting
position.
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Grasp the lat bar at shoulder width or
slightly wider with your pahns down.
• Step back slightly This may have to be
adjusted on the first rep to insure that there
is enough movement in the cable to
complete the range of motion.
• Lifi yore chest and tighten yore abdominals
to stabilize yore spine while nmintaining a
very slight inch in the lower hack.
Key points:
• Do not lose spinal alignment kee I) chest
lifted.
• Kee I) the lats tightened thmt_ghout the entire
nlotion.
• Kee I) your elhows nearly straight (not
locked) throtlghout the entire exercise.
START
FINISH
BARBELLBENT OVER ROW
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres nmjor and rear deltoid
muscles which make up the lmge polling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement. Strength in the
spinal erectors and control over posture will be
critical in this position.
Pulley position: Low pulley
Starting position:
• Remove the bench, straddle the rail and
stand facing away from the Power Rods.
•Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion. In
some cases the harness nmy have to be
removed and the cable snap hook connected
directly to the D ring of the bar.
• Position your trunk ahnost parallel to the
platform by hending flora yore hips (not the
waist) and by bending your knees and
sticking your hips out while lifting yore
chest. Tighten your abdominals to stabilize
your spine while maintaining a flat lower
back.
Motion:
• Initiate the movement hy pinching the
shoulder blades back and together while
sinmltaneously drawing yore elhows back
and upward toward the sides of your body
• Kee I) the forearms pointing in the direction
of the cable.
• Slowly return to the starting position,
sU aightening the arm and letting the
shoulder blades slide forward without
slouching and bending the spine.
Key points:
• Do not lose spinal alignment kee I) chest
lifted.
• Kee I) the lats tightened thmt_ghout the entire
motion.
• Release your shoulder blades at the end of
each rep and initiate each new rep by
retracting (pinching) your shoulder hlades.
START
FINISH
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