Bowflex Strength Training System manual Scapular Retraction

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Back Exercises

STIFF-ARM PULLDOWN with Lat Tower - Shoulder Extension (elbow stabilized)

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.

Starting position:

•Remove (or straddle) the bench and stand facing the power rods. •Grasp the lat bar with your palms down.

•Step back slightly. This may have to be adjusted on the first rep to insure that there is enough move- ment in the cable to complete the range of motion.

•Bend over slightly from your hips (not the waist), lift your chest and tighten your abdominals to stabi- lize your spine while maintaining a very slight arch in the lower back.

Action:

•Initiate the movement by “lowering” your shoulder blades down and together.

•Keeping your arms straight, continue by slowly moving your hands in an arc downward and then in toward your legs.

•Slowly return to the starting position without relaxing your muscles.

Key points:

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

•Releaseyourshoulderbladesattheendofeachrepandinitiateeachnewrepbydepressing(lowering) your shoulder blades.

•Keep your elbows nearly straight (not locked) throughout the entire exercise.

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START

FINISH

SCAPULAR RETRACTION

Muscles worked: This exercise develops the muscles between your shoulder blades (middle tra- pezius and rhomboids), that pull your shoulder blades together and are essential to good posture.

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 hips and knees comfortably, arms straight.

•Lift your chest, sit up straight with your spine in good alignment and tighten your trunk muscles.

Action:

•Keeping your arms straight, slowly pinch your shoulder blades together.

•When your shoulder blades are fully retracted, slowly return to the starting position.

Key points:

•Do not bend your torso forward.

•Do not lose spinal alignment - keep chest lifted. •Do not pull with your arm muscles.

START

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 BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes 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 pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder 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 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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