Bowflex 2 manual Lying LAT Pulldowns, Pulley position Wide Starting position

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Back Exercises

NARROW PULLDOWNS — Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.

Pulley position: Lat tower.

Starting position:

•Attach a single handle to each cable.

•Facing the Power Rods, grasp the handles with the corresponding hand, palms facing each other, and sit on the bench.

•Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).

•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.

Motion:

•Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.

•At the end of the motion, your arms should be drawn near your sides, your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not rotated forward).

•Slowly return to the starting position allowing your arms and shoulder blades to move upward fully, without relaxing the muscles.

Optional motions:

•Bilateral movement – both arms pulling at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

•Do not lean backward as you pull.

•Keep the chest up, especially at the bottom of the movement.

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FINISH

LYING LAT PULLDOWNS

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, and eliminates the biceps from the movement.

Pulley position: Wide.

Starting position:

•Lie on your back on the bench, head toward the Power Rods. Your buttocks will eventually be off the end of the bench.

•Slip your arms through the handles and slide the cuffs just past your elbows and tighten cuffs.

•Grasp the cable with your palms facing inward and slide your body down along the bench far enough that your arms are fully extended, knees bent and feet flat on the floor.

•Although they will be overhead, position your upper arms wide, out to the sides.

•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

•Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your elbows out to the sides, then down and inward toward the sides of the torso.

•Slowly return to the starting position, allowing your arms and shoulder blades to move back up toward the Power Rods without relaxing.

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

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

•This exercise may also be performed by grasping the handles, although you will have to slide farther down the bench to create starting position tension.

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FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Aerobic Rowing Position Exercising ProperlyWarming Up Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Two inches below navel belly relaxed MeasurementsTwo inches above navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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