Bowflex 51370 manual Back Exercises, Lying Shoulder Pullover Shoulder Extension elbow stabilized

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Back Exercises

 

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Lying Shoulder Pullover Shoulder Extension (elbow stabilized)

START

FINISH

Muscles worked: This exercise emphasizes the upper back (the latissimus dorsi, teres major, and rear deltoid muscles). It also involves the chest (the pectoralis major muscles). The triceps muscles, located on the back of the upper arms, are involved in maintaining the elbow position and also help with shoulder motion.

Pulley position: Narrow.

Starting position:

•With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor.

•Extend the arms overhead and grasp the handles with your palms facing the ceiling.

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

Motion:

•Move your hands in an arc upward and then down toward your legs.

•Keep your shoulder blades on the bench, pinch them together and slide them downward toward your hips as your arms move.

•End the motion with your arms by your sides, pressing your shoulder blades down, completely tightening your lats.

•Control the return to the starting position by slowly moving the arms back overhead and releasing the shoulder blades.

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. Relax your neck, keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

•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.

Wide Pulldowns Shoulder Adduction (with elbow flexion)

START

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:

•To determine the appropriate grip width for you, hold your upper arms straight out to the sides at shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider than your elbows. (For many individuals slightly less than elbow width is more comfortable.)

•Facing the Power Rods®, grasp the bar at a width determined above, then 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:

•Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, toward your trunk.

•The bar does not have to touch your chest but, 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 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 fully upward, without relaxing the muscles.

Key points:

•From the side view the forearms should appear to remain in line with the cables.

•Do not lose spinal alignment.

•Do not lean backward as you pull.

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

•Keep your lats tightened throughout the entire motion.

•Do not move your elbows posteriorly on the way down.

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsBowflex Ultimate Home Gym Parts Reference Guide Getting to Know Your MachineEllington Darden With all of the fitness choices available today, wePower Rod Resistance Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Using Your MachineWorkout Bench Free SlidingUsing the Bowflex­ Ultimate Home Gym Leg Press Belt Using the Bowflex Ultimate Home Gym Hand GripsOr any exercise where your palm is facing down Specifications subject to changePosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Adjustable Pulley SystemBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Minute Better Body Workout WorkoutsAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesWorkouts Minute Upper/lower BodyFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingStarting Position Chest ExercisesMotion Optional motionsChest Exercises Pulley position Narrow only Starting position If at allNear extension Flat Barbell Bench PressPulley position Wide only Starting position Key pointsStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Narrow Starting position Scapular Protraction elbow stabilizedSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionScapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl the motion during the entire exercise Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedBack of the upper arms Undue stress on the joint capsule Military PressPulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentLying Shoulder Pullover Shoulder Extension elbow stabilized Back ExercisesWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionLying Lat Pulldowns Back ExercisesNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionBarbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises 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 Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlReverse Grip Barbell Curls Elbow Flexion in pronation Lying Biceps Curl Elbow Flexion in supinationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsReverse Crunch Spinal Flexion Abdominal ExercisesResisted Reverse Crunch Spinal Flexion Pulley position NoneKeep both elbows slightly straight Trunk RotationLeg Exercises Leg ExtensionLeg Curl Squat Knee Extension, Hip Extension, Ankle Plantarflexion Leg ExercisesLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Standing Hip Flexion With knee flexionStarting position Remove the bench Remove the bench, unlock the seatPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionStanding Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep your spine straight and your hips level Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Measurements Body WeightCircumference of Body Parts Women MeasureMeasurements67 Skinfold MeasurementsAbdomen Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Suprailium Chest Triceps Abdomen Thigh TotalTo Use The Nomogram Age in Years Female MalePercent Body-Fat Body Fat Weight Lean-Body Weight Body WeightCalculating Lean Body Mass For ExampleMeasurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Yes May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Is bottled water better than tap water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyAdhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekSets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Before You Start Basic Assembly PrinciplesTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Installation Seat Rail InstallationRail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Three 3 1/4 Washers Installed on the bench Bench Rest Bracket InstallationBench Item #25 Components for this step are in Box 3 & BoxLat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuideLAT Tower Assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Installation Please go to on To finish assemblyLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideLEG Assembly Extension Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Extension Foot Tube Components for this step are Leg Extension BoxInstalling the LEG Extension Components for LEG Extension Seat InstallationThis step are in Leg Locate the following parts Extension BoxAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease fold over and tape before mailing Warranty Information Rev AA
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