Bowflex 51370 manual Seated Lat Rows Shoulder Extension with elbow flexion

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Back Exercises

	Seated Lat Rows Shoulder Extension (with elbow flexion)
	Muscles worked: This exercise emphasizes the	Motion:
	latissimus dorsi, teres major and rear deltoid	• Initiate the movement by pinching the shoulder
	muscles which make up the large pulling muscles	blades back and together while simultaneously
	of your upper back as well as the trapezius and	drawing your elbows down and backward toward
	rhomboids. The biceps muscles on the front of the	the sides of your body.
	upper arms are also involved in this movement.	• Continue moving the arms past the sides of the
		body while keeping the forearms pointing in the
	Pulley position: Narrow only.	direction of the cable.
		• Slowly return to the starting position,
	Starting position:	straightening the arm and letting the shoulder
	• Sit on the bench facing the Power Rods®.	blades slide forward without slouching.
START	• Grab handles with palms facing each other.	Optional motions:
	• Place heels on the end of the platform, bend the	• Bilateral movement – both arms pulling at the
	knees comfortably.	same time.
	• Sit up straight with your spine in good alignment.	• 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 bend your torso forward at any point.
		• Do not lose spinal alignment — keep chest lifted.
FINISH
	Lying Lat Fly Shoulder Adduction (elbow stabilized near extension)
	Muscles worked: This exercise emphasizes the	Motion:
	latissimus dorsi, teres major and rear deltoid	• Initiate the movement by pulling your shoulder
	which make up the large pulling muscles of your	blades down toward your bottom while
	upper back, as well as involving your biceps which	simultaneously pulling your arms out to the
	are located on the front of your upper arms.	sides, then down and inward toward the sides of
	Pulley position: Wide.	the torso.
		• Slowly return to the starting position, allowing
		your arms and shoulder blades to move back up/
	Starting position:	out toward the Power Rods® without relaxing.
	• Lie on your back, head toward the Power Rods®.
	• Grasp the handles and straighten the arms out to	Key points:
START	the sides with your palms facing away from the	• Do not lose spinal alignment.
	pulleys, knees bent, and feet flat on the floor.	• Keep the lats tightened throughout the entire
	• Tighten your abdominals to stabilize your spine	motion.
	while maintaining a very slight arch in the lower	• Release your shoulder blades at the end of each
	back.	rep and initiate each new rep by depressing your
		shoulder blades.

FINISH