Bowflex Strength Training System manual Back Exercises

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Back Exercises

SEATED LAT ROWS - Shoulder Extension (and elbow flexion)

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement.

Starting position:

•Sit on the bench facing the power rods. •Grab handles with palms facing each other.

•Place heels on the end of the platform, bend the knees comfortably. •Sit up straight with your spine in good alignment.

Action:

•Initiate the movement by pinching your shoulder blades together.

•Pull the upper arms downward and backward, brushing past the sides of the body while keeping the forearms pointing in the direction of the cable.

•Slowly return to the starting position.

Key points:

•Do not bend your torso forward at any point. •Do not lose spinal alignment - keep chest lifted.

•Release your shoulder blades at the end of each rep and initiate each new rep by pinching your shoul- der blades.

START

ONE ARM SEATED LAT ROWS - Shoulder Extension (with elbow flexion)

Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back. The biceps muscles on the front of the upper arm are also involved in this movement.

Starting position:

•Sit on the bench facing the power rods and grasp one handle.

•Place heels on the end of the platform, bend the knees comfortably, and allow your arm to bend slightly.

•Sit up straight with your spine in good alignment.

•Rest your non-involved hand on your hip, thigh or the bench to help stabilize the spine and to elimi- nate trunk rotation.

Action:

•Initiate the movement by pinching your shoulder blade.

•Pull the upper arm down and back, brushing past the side of your body while keeping the forearm pointing in the direction of the cable.

•Slowly return to the starting position.

Key points:

•Do not bend your torso forward.

•Do not lose spinal alignment - keep chest lifted. •Keep the lats tightened throughout the entire motion.

•Release your shoulder blade at the end of each rep and initiate each new rep by retracting your shoul- der blades.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY 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 MinutesChest Exercises Starting positionMotion Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Lying LAT Pulldowns Modified Back Exercises Functional LOW Back Extension Seated with hip extension 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