Bowflex 51370 manual Back Exercises, Lying Lat Pulldowns, Pulley position Wide

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Back Exercises

Narrow Pulldowns Shoulder Extension (with elbow flexion)

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FINISH

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.

Pulley position: Lat tower.

Starting position:

•Attach a single handle to each cable.

•Facing the Power Rods®, grasp the handles with the corresponding hand, palms facing each other, and sit on the bench.

•Position your knees directly under the pulleys and sit upright with your arms extending upward. 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.

Motion:

•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 back

toward the sides of your body.

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

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

Optional motions:

•Bilateral movement – both arms pulling at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).

Key points:

•Do not lose spinal alignment.

•Keep the lats tightened throughout the entire motion.

•Do not lean backward as you pull.

•Keep the chest up, especially at the bottom of the movement.

	Lying Lat Pulldowns
	Muscles worked: This exercise emphasizes the	Motion:
	latissimus dorsi, teres major and rear deltoid	• Initiate the movement by pulling your shoulder
	which make up the large pulling muscles of your	blades down toward your bottom while
	upper back, and eliminates the biceps from the	simultaneously pulling your elbows out to the
	movement.	sides, then down and inward toward the sides of
	Pulley position: Wide.	the torso.
		• Slowly return to the starting position, allowing
		your arms and shoulder blades to move back up
	Starting position:	toward the Power Rods® without relaxing.
	• Lie on your back on the bench, head toward the
	Power Rods®. Your buttocks will eventually be off	Key points:
START	the end of the bench.	• Do not lose spinal alignment.
	• Slip your arms through the handles and slide the	• Keep the lats tightened throughout the entire
	cuffs just past your elbows and tighten cuffs.	motion.
	• Grasp the cable with your palms facing inward	• Release your shoulder blades at the end of each
	and slide your body down along the bench far	rep and initiate each new rep by depressing your
	enough that your arms are fully extended, knees	shoulder blades.
	bent and feet flat on the floor.	• This exercise may also be performed by grasping
	• Although they will be overhead, position your	the handles, although you will have to slide
	upper arms wide, out to the sides.	farther down the bench to create starting
	• Tighten your abdominals to stabilize your spine	position tension.
	while maintaining a very slight arch in the lower
	back.

FINISH