Bowflex Blaze manual Pulldowns-Shoulder Adduction with elbow ﬂexion

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Back Exercises

Pulldowns—Shoulder Adduction (with elbow ﬂexion)

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

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

•To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90o. 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 and face 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 and shoulder blades fully depressed.

•Keep forearms facing upward.

•Slowly return to Start position.

Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow ﬂexion)

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

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

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

•Keep the lats tightened throughout the entire motion.

START

Start

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

•Straddle the bench, facing the Power Rod® unit.

•Grasp a Handgrip 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 your 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 toward your sides.

•At the end of the motion, arms should be near your sides, shoulder blades depressed, and forearms facing upward.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Back Exercises Lying Lat PulldownsLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Arm Exercises Triceps Pushdown-Elbow ExtensionSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan 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? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers