POWER LINE 4000
Technical and optical modifications as well as misprints reserved -
© 2015
by ERGO-FIT GmbH & Co. KG
5 9
8.5.1.3
BUTTERFLY REVERSE 4000
1.
Adopt the right exercise position. Sit on the seat. Your upper body (back straight)
leans on the chest padding. Place the balls of your feet on the footrests (feet about
shoulder width apart). Extend your arms at shoulder height and grasp the lateral
handlebars. The elbows are slightly bent (see also Chapter 5.4).
2.
Now contract the torso muscles and pull your arms backwards while maintaining a
straight back until your upper arms reach the height of your shoulders. During this
movement, pull your shoulder blades together. Make sure not to hyperextend your
arms! Breathe out when you exert strain against the resistance. Maintain this
position momentarily.
3.
Now return the handlebars, making sure to maintain control and stop the return
motion when your upper arms are extended in front of you at shoulder width.
Breathe in during the return sequence.
Exercise variations:
Vary the angle between your arm and torso (adjust the height of the
handlebars) to work different areas of the back muscles individually.
Principal muscles worked:
M. trapecius
M. rhomboideus
M. deltoideus
Start position
End position