Back Exercises

 

37

 

 

Reverse Grip Pulldowns Shoulder Extension (with elbow flexion)

START

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:

•Facing the Power Rods®, grasp the bar with an underhand grip, approximately shoulder width. Then 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:

•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 (although may not be touching 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 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.

•Do not lean backward as you pull.

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

FINISH

Scapular Retraction

START

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

Pulley position: Narrow only.

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.

Motion:

•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 bend and pull with your arm muscles.

FINISH

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Bowflex 51370 manual Scapular Retraction, Reverse Grip Pulldowns Shoulder Extension with elbow flexion
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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.
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