Bowflex 2 manual Pulley position Narrow only Starting position, Alternate motion

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Back Exercises

LYING NARROW LAT 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 and eliminates the biceps from the movement.

Pulley position: Narrow only.

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 cuff 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 shoulder width or slightly wider.

•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 forward to the front, then down and back 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

LOW BACK EXTENSIONS — Seated (with hip extension)

Muscles worked: This exercise emphasizes the muscles in your low back (erector spinae and deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The lower back muscles are challenged isometrically just like they should be used when lifting and carrying in daily life. The gluteus maximus and the hamstrings are also strengthened at the hip.

Pulley position: Narrow only.

Starting position:

•Sit on the bench facing the Power Rods.

•Spread the cuffs from the handles and slide them over the forearms up to the elbows.

•Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of your chest and pull handles tightly to your chest.

•Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your lower back.

•Pinch your shoulder blades together slightly.

•Lean forward from the hips slightly letting out some of the tension in the cables.

Motion:

•Keeping your chest lifted, move your entire torso backward — as a unit — by pivoting at the hips.

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

Key points:

•Keep your chest lifted and a very slight arch in your lower back at all times.

•Move from the hips only, not your waist. Do not increase or decrease the arch in your lower back during the movement.

Alternate motion:

•From the same starting position, sit erect and slowly allow your spine to flex forward maintaining control of the weight.

•Slowly straighten and extend your spine/trunk to a comfortable arch.

•Repeat with control.

•This version will require less weight than the exercise above.

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute 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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Curl Leg ExercisesLEG Extension 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 Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex
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