Bowflex Strength Training System manual Start

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START

Back Exercises

WIDE PULLDOWNS with the Lat Tower - Shoulder Adduction (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. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.

Starting position:

•To determine the appropriate grip width for you, hold you 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 some 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. •Positionyourthighsdirectlyunderthepulleysandsituprightwithyourarmsextendingupward.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.

FINISH

Action:

•Initiatethemovementbypullingyourshoulderbladesdownandtogetherwhilesimultaneouslydraw- ing your elbows downward to the sides, and then inward, towards your trunk.

•The bar may not touch your chest but, at the end of the motion, your arms should be drawn near your sides(althoughtheymaynotbetouchingyoursides),yourshoulderbladesshouldbefullydepressed toward your hips and your forearms must be upward in line with the direction of the cables (not for- ward).

•Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

START

FINISH

NARROW PULLDOWNS with the Lat Tower - 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. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.

Starting position:

•Attach a single handle to each cable.

•Facingthepowerrods,graspthehandleswiththecorrespondinghand,palmsfacingeachother,andsit on the bench.

•Positionyourthighsdirectlyunderthepulleysandsituprightwithyourarmsextendingupward.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.

Action:

•Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then inward, towards the sides of your body.

•At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed towards your hips and your forearms must be upward in line with the direction of the cables (not forward).

•Slowly return to the starting position allowing your arms and shoulder blades to move upward fully, without relaxing the muscles.

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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