Bowflex ElitePlus Lying Narrow Lat Pulldowns, Lying Lat Fly Shoulder Adduction Muscles worked

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Back Exercises

Lying Lat Fly — Shoulder Adduction

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuﬀ

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor.

•Keep your lats tightened throughout entire motion.

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

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

START

START

•Lie on your back, head toward Power Rods®, knees at the edge of bench.

•Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away from pulleys.

•Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back.

FINISH

ACTION

•Initiate the movement by pulling yourshoulderbladesdownwards. Pull your arms in an arc into your sides, keeping them as straight as possible and using slow, controlled movement.

•Slowly return to the Start position, allowing your arms and shoulder blades to move back upward and outward toward the Power Rods®.

Lying Narrow Lat Pulldowns

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. Lean head back against the bench.

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

•Keep your lats tightened throughout this exercise.

•Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades

START

START

•Lie on your back on the bench, head near the Power Rods®.

•Slip your arms through the Hand Grips, slide the cuffs past your elbows and tighten them enough to stabilize.

•With your palms facing inward, slide your body down the bench far enough that your arms are fully extended—your posterior may hang off the end of the bench.

FINISH

ACTION

•Initiate the movement by pulling your shoulder blades downward. Slowly start bending your elbows, pulling them down toward your hips and then inward into your torso.

•Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders.

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Contents Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleBasic Assembly Principles Parts ListAccessory List Hardware ListHardware Guide Tools You Will NeedAssembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerAttach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Lat Cables Route the Leg CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Removing the Bench Flat BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thighSkinfold Measurements AbdomenSuprailium ThighUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentageDetermining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating 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 1Week 3 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsWorking Out Warming UpCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee ﬂexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here