Bowflex Blaze manual Seated Lat Rows-Shoulder Extension and elbow ﬂexion

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Back Exercises

Seated Lat Rows—Shoulder Extension (and elbow ﬂexion)

Muscles Worked:

Latissimus Dorsi, Teres Major,

Rear Deltoids, and Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent and feet flat on the 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 the Power Rod® unit, with your posterior near the back (leg extension) end of the Bench.

•Grasp the Handgrips, 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 down- ward and backward while rotating your palms inward, brushing past the sides of your body while keeping your fore- arms pointing in the direction of the cable.

•Slowly return to the Start position.

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

•Keep your lats tightened throughout the entire motion.

•Keep your chest lifted, and maintain spinal alignment, keeping a very 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.

•Keep your elbows nearly straight (do not lock elbows) throughout the exer- cise.

START

Start

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

•Grasp the Handgrips with your palms facing down.

•Step back slightly, making sure there is enough move- ment in the cable to complete your full range of motion with this exercise.

•Bend slightly at the hips, lift your chest, and tighten your abs to stabilize spine.

FINISH

Action

•Initiate the movement by low- ering your shoulder blades, bringing them down and together.

•Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs.

•Slowly return to the Start position without relaxing muscle tension.

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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 Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns 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 Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps 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 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 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 Circumference of Body Parts Body WeightMeasurements Skinfold Measurements SuprailiumWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatEnter 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 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