Bowflex Revolution manual Back Exercises

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Back Exercises

Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabiliz- ers.

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

4 or 5

START

FINISH

Success Tips

•Do not bend your neck forward or backward.

•Start each rep by retracting your shoulder blades.

•Release your shoulder blades at the end of each rep.

•Keep your spine in alignment and chest lifted.

START

•Stand on the floor facing the engine.

•Grasp the Hand Grips with the arms forward toward the pulleys.

•Keep chest lifted, abs tight and a slight arch in the lower back.

FINISH

•Slowly move your elbows back and inward toward your outside edge of the rib cage.

•Slowly extend the arms back to the Start position.

•Keep knees bent and back straight.

Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

0

Success Tips

•Keep your chest lifted, abs tight, and a very slight arch in your lower back.

•Keep knees bent and feet flat on platform.

•Keep the lats tightened throughout the entire motion.

START

START

•Straddle the bench facing the engine, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench.

•Slide back on the bench to get tension on the cables.

FINISH

FINISH

•Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulderblades back 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, shoulderblades back, forearms facing upward.

•Slowly return to Start position.

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Contents Fitness Guide Product Specifications Safety Precautions Important Safety InstructionsSafety Warning Labels Safety Warning Labels Getting to Know Your Bowflex Revolution Home Gym Bowflex Revolution Parts Reference GuideSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use, Storing, and Moving Preparing for UseMaintenance Preventative MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Attaching Hand Grips and Foot Harnesses Hand GripsLeg Press Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutAdvanced General Conditioning WorkoutsMinute Better Body Workout Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-FBody Building Frequency 3 Days On, 1 Day OffCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per WeekTrue Aerobic Circuit Training Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesExercises Revolutionary Way to ExerciseAdjustable Arm Position Success Tips Chest ExercisesAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Women MeasureMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Limited Warranty Week Satisfaction GuaranteeBowflex Revolution Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States