Bowflex Motivator 2 manual Triceps Pushdown Elbow Extension, Slowly return to the Start position

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Back Exercises

Seated Lat Rows — Shoulder Extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor.

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades

START

START

•Sit on the bench facing Power Rod® unit, with your posterior near the back (leg extension) end of the bench.

•Grasp the Hand Grips, palms facing each other.

•Place your heels on the edge of the Standing Platform and bend your knees comfortably.

FINISH

ACTION

•Initiate the movement by pinching your shoulder blades together.

•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

•Slowly return to the Start position.

Arm Exercises

Triceps Pushdown — Elbow Extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

START

 

FINISH

 

 

 

Success Tips

•Keep your upper arms motionless and your wrists straight.

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

•Tighten the triceps throughout the exercise, using controlled motion.

START

•Straddle the Seat Rail, facing the Power Rod® unit.

•Grasp the Bent Lat Bar, palms facing down.

•Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust for comfort).

•Bring hands in front of you, keeping the Lat Bar approximately at rib level.

•Bend over slightly from hips, shoulders directly over hands.

ACTION

•Keeping your upper arms stationary, elbows next to trunk, slowly push your arms downward in a gentle arc until hands are near tops of your thighs.

•Keeping your triceps tightened, slowly reverse the arcing motion and bring the Bent Lat Bar back to the 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 Women Measure Body WeightMeasurements Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Female Determining Your Body FatTo Use The Nomogram Age in YearsEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Healthy Choice Hearty Chicken, 420 g can 260, or Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese Ml skim milkShopping 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 ProgramBreathing Working OutWarming Up Cooling DownGrasp Hand Grips in both hands Pectoralis Major Deltoids Triceps45˚ incline Hand GripsCm higher than Bench Press position Pectoralis Major Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Flat Bench BackKeep your shoulder blades tightened throughout motion Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep forearms in line with cablesFront and Middle Deltoids Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Keep abdominals tight and maintain good spinal alignmentLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Lower Trapezius Scapular Protraction elbows stabilizedScapular Depression Serratus AnteriorsRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsKeep your arms extended and straight Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Lat TowerShoulder Cuff Lying Narrow Lat PulldownsTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Biceps Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension Keep your arms in line with the cablesLie back completely with your head supported by the bench Keep your upper body motionless and your wrists straightKeep your spine aligned throughout movement Biceps Brachialis BrachioradialisStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationPeroneals Lying Leg ExtensionAnkle Eversion Ankle CuffTibialis Anterior and Posterior Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Standing Hip Extension knee flexedAdductor Longus Gluteus Medius Standing Hip AbductionSeated Hip Adduction Keep your hips level during movementPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationState Apt. # Zip Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss Name Address City Phone number Mail addressPlease 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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