Bowflex Blaze Back Exercises, Lying Lat Pulldowns, Low Back Extension-Seated with hip extension

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Back Exercises

Lying Lat Pulldowns

Muscles worked:

Latissimus Dorsi, Teres Major, and Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent and feet flat on the floor. Lean your 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 with your head near the Power Rod® unit.

•Slip your arms through the Handgrips, 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.

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 trunk.

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

Low Back Extension—Seated (with hip extension)

Muscles worked:

Lower Trapezius

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent and feet flat on the floor.

•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

•Sit on the bench, facing the Power Rod® unit.

•Grasp the Handgrips and slide them over your forearms, tightening near your elbows.

•Brace your heels on the plat- form, knees bent comfortably, and arms crossed in front of your chest. Pull the Handgrips into your chest.

•Pinch shoulder blades together, and lean forward from the hips only.

FINISH

Action

•Keeping your chest lifted, move your entire torso back- wards by pivoting at the hips.

•Slowly return to the Start position without slouching or changing spinal alignment.

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Contents Fitness Guide Page Table of Contents Regulatory Approvals Product SpecificationsImportant Safety Instructions Safety RequirementsSafety Requirements Label Safety Warning LabelsSafety Warning Labels Safety Warning Labels Home Gym Get to Know Your MachineHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Variables are as follows Design Your Own ProgramWarm Up / Cool Down Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest ExercisesChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Front Shoulder Raise-Shoulder Flexion elbow stabilized Seated Shoulder Press-Shoulder Adduction and elbow extensionShoulder Shrug-Scapular Elevation Shoulder Extension-elbows stabilizedScapular Depression Scapular Protraction-elbows stabilizedRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Narrow Lat Pulldowns Lying Lat Fly-Shoulder AdductionStiff-Arm Pulldown-Shoulder Extension elbow stabilized Seated Lat Rows-Shoulder Extension and elbow ﬂexionBent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension Lying Triceps Extension-Elbow Extension French Press-Elbow Extension overheadLying 45o Triceps Extension-Elbow Extension Cross Triceps ExtensionStanding Biceps Curl-Elbow Flexion in supination Seated Triceps Extension-Elbow ExtensionLying Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supinationStanding Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Reverse Curl-Elbow Flexion in pronationRope Pushdown-Elbow Extension Standing Wrist ExtensionResisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Ankle Eversion Lying Leg ExtensionStanding Hip Extension-knee ﬂexed Ankle InversionStanding Hip Abduction Standing Hip Extension-knee stabilizedSeated Hip Abduction Seated Hip AdductionStanding Leg Kickback-Hip and Knee Extension StartAction Success Tips Leg Press-Hip and Knee ExtensionProne Leg Curl-Knee Flexion Muscle Chart Week Satisfaction Guarantee US Warranty InformationBowflex Blaze Home Gym Warranty Registration Card Please fold over and tape before mailing What Is CoveredBowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Suprailium Skinfold MeasurementsWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking To Use The Nomogram Determining Your Body FatAge in Years Female Male Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example 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 PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Bench Exercise LogPage Important Contact Numbers