Bowflex Strength Training System manual Back Exercises

Page 27

Back Exercises

LYING SHOULDER FLY - Shoulder Adduction

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.

Starting position:

•Lie on your back, head toward the power rods.

•Grasp the handles and straighten the arms out to the sides with your palms facing away from the pul- leys, knees bent, and feet flat on the floor.

•Tightenyourabdominalstostabilizeyourspinewhilemaintainingaveryslightarchinthelowerback.

Action:

•Initiate the movement by pulling your shoulder blades down towards your bottom and then immediately start pulling your arms inward towards the sides of your body with a slow controlled motion.

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

25

START

FINISH

REVERSE GRIP 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:

•Facing the power rods, grasp the bar with an underhand grip, 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.

Action:

•Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, towards 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 fully upward, without relaxing the muscles.

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

START

FINISH

Page 26 Page 28
Image 27
Page 26 Page 28
Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 MinutesFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY 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 TrainingKey points Chest ExercisesStarting position MotionStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilized Shoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional 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
Top Page Image Contents