Bowflex Motivator 2 Latissimus Dorsi Teres Major Rear Deltoids Biceps, Bent Lat Bar, Lat Tower

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Back Exercises

Pulldowns — Shoulder Adduction (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

•Keep knees bent and feet flat on floor.

•To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows (beginners may narrow their grip to increase comfort).

•Keep your spine aligned, abs tight and a slight arch in your lower back.

START

START

•Grasp the Bent Lat Bar using the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the Power Rod® unit.

•Position your thighs directly under the Lat Tower pulleys. Sit upright.

•Keep your arms extended and straight.

FINISH

ACTION

•Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward.

•Bent Lat Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.

•Keep forearms facing upward.

•Slowly return to Start position.

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

Pulleys:

Lat Tower

Success Tips

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

•Keep knees bent and feet flat on floor.

•Keep the lats tightened throughout the entire motion.

START

START

•Attach a Hand Grip to each cable on the Lat Tower Pulleys.

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

•Position your thighs directly under the Lat Tower pulleys. Sit upright.

FINISH

ACTION

•Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulder blades down and together 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., shoulder blades depressed, forearms facing upward.

•Slowly return to Start position.

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym  Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men To Use The Nomogram Determining Your Body FatAge in Years FemaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Plain bagel, Sarah Lee frozen Light cream cheese Eating Plan Metric MeasurementsMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramWarming Up Working OutCooling Down Breathing45˚ incline Pectoralis Major Deltoids TricepsHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Anterior Deltoid Triceps Sit on the bench facing away from the Power Rod unitFlat Bench Back Pectoralis MajorKeep knees bent and feet on floor Sit on the bench facing Power Rod unitKeep forearms in line with cables Keep your shoulder blades tightened throughout motionFront Deltoids Upper Trapezius Triceps Sit on the bench, facing away from the Power Rod unitKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsStand on the platform, facing the Power Rod unit Upper TrapeziusLet your arms hang at your sides Scapular Depression Scapular Protraction elbows stabilizedSerratus Anteriors Lower TrapeziusRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Supraspinatus Middle Deltoids TrapeziusMiddle Trapezius Rhomboids Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsBent Lat Bar Latissimus Dorsi Teres Major Rear Deltoids BicepsLat Tower Keep your arms extended and straightShoulder Cuff Lying Narrow Lat PulldownsTriceps Pushdown Elbow Extension Slowly return to the Start positionTriceps Lying Triceps Extension Elbow Extension Sit facing away from the Power Rod unit Cross Triceps ExtensionLying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unitKeep your arms in line with the cables BicepsKeep your spine aligned throughout movement Keep your upper body motionless and your wrists straightBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionStanding Wrist Extension Forearms BrachialisKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationAnkle Eversion Lying Leg ExtensionAnkle Cuff PeronealsAnkle Inversion Sit on the Bench, with one side to the Power Rod unitStanding Hip Extension knee flexed Tibialis Anterior and PosteriorSeated Hip Adduction Standing Hip AbductionKeep your hips level during movement Adductor Longus Gluteus MediusPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationMrs Miss Bowflex Motivator 2 Home Gym Product Registration CardName Address City Phone number Mail address State Apt. # ZipPlease fold over and tape before mailing What Is CoveredMuscle Chart Muscle Chart

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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