Bowflex 2 manual Barbell Bent Over ROW, Pulley position Low pulley Starting position

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Back Exercises

STIFF-ARM PULLDOWN — Shoulder Extension (elbow stabilized near extension)

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.

Pulley position: Lat tower.

Starting position:

•Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

•Grasp the lat bar at shoulder width or slightly wider with your palms down.

•Step back slightly. This may have to be adjusted on the first rep to insure that there is enough movement in the cable to complete the range of motion.

•Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

•Keeping your arms straight, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your arms downward to the front, and then in toward your legs.

•Allowing your shoulder blades to move with your arms, slowly return to the starting position.

Key points:

•Do not lose spinal alignment — keep chest lifted.

•Keep the lats tightened throughout the entire motion.

•Keep your elbows nearly straight (not locked) throughout the entire exercise.

START

BARBELL BENT OVER ROW

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement. Strength in the spinal erectors and control over posture will be critical in this position.

Pulley position: Low pulley.

Starting position:

•Remove the bench, straddle the rail and stand facing away from the Power Rods.

•Grasp the bar with an overhand grip.

•The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion. In some cases the harness may have to be removed and the cable snap hook connected directly to the D-ring of the bar.

•Position your trunk almost parallel to the platform by bending from your hips (not the waist) and by bending your knees and sticking your hips out while lifting your chest. Tighten your abdominals to stabilize your spine while maintaining a flat lower back.

Motion:

•Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows back and upward toward the sides of your body.

•Keep the forearms pointing in the direction of the cable.

•Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching and bending the spine.

Key points:

•Do not lose spinal alignment — keep chest lifted.

•Keep the lats tightened throughout the entire motion.

•Release your shoulder blades at the end of each rep and initiate each new rep by retracting (pinching) your shoulder blades.

FINISH

START

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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide 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 position Alternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension 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 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 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 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 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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