Bowflex Strength Training System manual Back Exercises, Lying LAT Pulldowns Modified

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Back Exercises

LYING LAT PULLDOWNS - Modified

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

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.

•Tightenyourabdominalstostabilizeyourspinewhilemaintainingaveryslightarchinthelowerback.

Action:

•Initiate the movement by pulling your shoulder blades down towards your bottom and then imme- diately start slowly pulling your elbows down towards your hips and then inward to the side of your body.

•Slowly return to the starting position, allowing your arms and shoulder blades to move back up towards 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.

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START

FINISH

FUNCTIONAL LOW BACK EXTENSION - Seated (with hip extension)

Muscles worked: This exercise emphasizes the muscles in your lower 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.

Starting position:

•Sit on the bench facing the power rods.

•Grab handles and slide them over your forearms near your 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.

•Situpstraight,liftyourchest,tightenyourtrunkmusclesandmaintainaslightarchinyourlowerback. •Pinch your shoulder blades together slightly.

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

Action:

•Keeping your chest lifted, move your entire torso backwards 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.

•Movefromthehipsonly,notyourwaist.Donotincreaseordecreasethearchinyourlowerbackduring the movement.

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FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachinePower Rod Resistance Using YourAdjusting Understanding Resistance MachineWorkout Bench Mounting The Incline Using Your MachineBench PositionSafety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsWarming Up Working Out Cool DownBreathing Performing Your RoutineMinute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY Frequency 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 Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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