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Back Exercises

 

 

 

Seated Lat Rows Shoulder Extension (with elbow flexion)

 

 

 

 

 

Muscles worked: This exercise emphasizes the

Motion:

 

 

 

latissimus dorsi, teres major and rear deltoid

• Initiate the movement by pinching the shoulder

 

 

 

muscles which make up the large pulling muscles

blades back and together while simultaneously

 

 

 

of your upper back as well as the trapezius and

drawing your elbows down and backward toward

 

 

 

rhomboids. The biceps muscles on the front of the

the sides of your body.

 

 

 

upper arms are also involved in this movement.

• Continue moving the arms past the sides of the

 

 

 

 

body while keeping the forearms pointing in the

 

 

 

Pulley position: Narrow only.

direction of the cable.

 

 

 

 

• Slowly return to the starting position,

 

 

 

Starting position:

straightening the arm and letting the shoulder

 

 

 

• Sit on the bench facing the Power Rods®.

blades slide forward without slouching.

START

 

 

• Grab handles with palms facing each other.

Optional motions:

 

 

• Place heels on the end of the platform, bend the

• Bilateral movement – both arms pulling at the

 

 

 

 

 

 

knees comfortably.

same time.

 

 

 

• Sit up straight with your spine in good alignment.

• 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 bend your torso forward at any point.

 

 

 

 

• Do not lose spinal alignment — keep chest lifted.

FINISH

 

 

 

 

 

 

 

 

 

 

 

Lying Lat Fly Shoulder Adduction (elbow stabilized near extension)

 

 

 

 

 

 

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, as well as involving your biceps which

simultaneously pulling your arms out to the

 

 

 

are located on the front of your upper arms.

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:

out toward the Power Rods® without relaxing.

 

 

 

• Lie on your back, head toward the Power Rods®.

 

 

 

 

• Grasp the handles and straighten the arms out to

Key points:

 

 

 

START

 

 

the sides with your palms facing away from the

• Do not lose spinal alignment.

 

 

 

pulleys, knees bent, and feet flat on the floor.

• Keep the lats tightened throughout the entire

 

 

 

• Tighten your abdominals to stabilize your spine

motion.

 

 

 

while maintaining a very slight arch in the lower

• Release your shoulder blades at the end of each

 

 

 

back.

rep and initiate each new rep by depressing your

 

 

 

 

shoulder blades.

 

 

 

 

 

FINISH

Page 36
Image 36
Bowflex 51370 manual Seated Lat Rows Shoulder Extension with elbow flexion

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.