Bowflex ULTIMATE 2, Owner'S Manual And Fitness Manual

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34
Back Exercises
Lying Lat Pulldowns
START ACTION
START
s ,IEONYOURBACKONTHEBENCH
head near the Power Rod
®
units.
s 3LIPYOURARMSTHROUGHTHE
Hand Grips, slide the cuffs
past your elbows and tighten
them enough to stabilize.
s 7ITHYOURPALMSFACING
inward, slide your body
down the bench far enough
that your arms are fully
extended—your glutes may
hang off the end of the bench.
s )NITIATETHEMOVEMENTBY
pulling your shoulder blades
downward. Slowly start
bending your elbows, pulling
them down toward your hips
and then inward into your
trunk.
s 3LOWLYRETURNTOTHE3TART
position, allowing your
arms and shoulder blades
to move back without
relaxing the tension in your
shoulders.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor. Lean head back against
the bench.
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
s +EEPYOURLATSTIGHTENED
throughout this exercise.
s 2ELEASEYOURSHOULDERBLADES
at the top of each rep. Initiate
each new rep by depressing your
shoulder blades.
Low Back Extension
— Seated (with hip extension)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod
®
units.
s 'RASPTHE(AND'RIPS
and slide them over your
forearms, tightening near
your elbows.
s "RACEYOURHEELSONTHE
platform, knees bent
comfortably, arms crossed
in front of chest. Pull the
Hand Grips into your chest.
s 0INCHSHOULDERBLADES
together and lean forward
from the hips only.
s +EEPINGYOURCHESTLIFTED
move your entire torso
backwards by pivoting at
the hips.
s 3LOWLYRETURNTOTHE3TART
position without slouching
or changing spinal
alignment.
FINISH
Muscles worked:
Erector Spinae
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor. Lean head back against
the bench.
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
s +EEPYOURLATSTIGHTENED
throughout this exercise.
s 2ELEASEYOURSHOULDERBLADES
at the top of each rep. Initiate
each new rep by depressing your
shoulder blades.