Bowflex Revolution manual Stiff Arm Pulldown Muscles worked

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Back Exercises

Stiff Arm Pulldown

Muscles worked:

Latissimus Dorsi

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

•Do not lose spinal alignment.

•Keep your lats tightened throughout the entire motion.

•Release your shoulder blades at the end of each rep and initiate each new rep by lowering your shoulder blades.

•Keep your elbows nearly straight (not locked).

START

START

•Sit on the Bench facing the engine.

•Grasp the Hand Grips, palms facing each other.

START

•Remove the bench and stand facing the engine straddling the rail.

•Grasp the Hand Grips with your palms down and step back slightly.

•Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in your lower back.

FINISH

FINISH

•Keeping your arms straight, slowly pinch your shoulder blades together.

•When shoulder blades are fully retracted, slowly return to the Start position.

FINISH

•Initiate the movement by lowering your shoulders down and together.

•Keeping your arms straight, continue by slowly moving your hands in an arc toward your legs.

•Slowly return to the Start position without relaxing.

Standing Lat Row High Pulley

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major

Bench Position:

Remove seat

Accessory:

Hand Grips

Adjustable Arm Position:

0, 1

Success Tips

START		FINISH

•Do not bend your neck forward or backward.

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

•Start each rep by retracting your shoulderblades.

•Keep your spine aligned, chest lifted.

START

•Remove the seat, stand on the floor facing the engine, and grasp the Hand Grips, arms hanging toward pulleys.

FINISH

•Slowly move your elbows backward, keeping the chest lifted.

•Slowly return the handles to the Start position, keeping knees bent and a slight arch in your lower back

.• Stop your arm motion when the elbows reach your sides.

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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 GuideAdjusting and Understanding Resistance Using Your Bowflex Revolution Home GymSpiraFlex 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 Seatback Attaching Accessories, Benches, and SeatsLeg Press Plate Preacher Curl Multi-Position BenchBowflex Revolution Accessory Rack ordered separately Companion EquipmentDefining Your Goals Reaching Your Goals Designing Your Own ProgramExercising Properly Working OutMinute Better Body Workout WorkoutsAdvanced General Conditioning 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 Body Weight MeasurementsCircumference of Body Parts Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After DifferenceGuidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum 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