Bowflex 51370 manual Barbell Bent Over Row, Pulley position Lat tower, Pulley position Low pulley

38

Back Exercises

		Stiff-Arm Pulldown Shoulder Extension (elbow stabilized near extension)
	Muscles worked: This exercise emphasizes your		Motion:
	upper back (the latissimus dorsi, teres major and		• Keeping your arms straight, initiate the
	rear deltoid muscles), as well as the muscles		movement by pulling your shoulder blades down
	between the lower part of your shoulder blades		and together while simultaneously drawing your
	(lower trapezius muscles). The triceps muscles,		arms downward to the front, and then in toward
	located on the back of the upper arms, will also be		your legs.
	involved.		• Allowing your shoulder blades to move with your
	Pulley position: Lat tower.		arms, slowly return to the starting position.
			Key points:
	Starting position:		• Do not lose spinal alignment — keep chest lifted.
START	• Remove the bench, straddle the rail and stand on		• Keep the lats tightened throughout the entire
		the platform facing the Power Rods®.	motion.
	• Grasp the lat bar at shoulder width or slightly		• Keep your elbows nearly straight (not locked)
		wider with your palms down.	throughout the entire exercise.
	• Step back slightly. This may have to be adjusted
		on the first rep to insure that there is enough
		movement in the cable to complete the range of
		motion.
	• Lift your chest and tighten your abdominals to
		stabilize your spine while maintaining a very
		slight arch in the lower back.

FINISH

	Barbell Bent Over Row
	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 back and upward toward
	rhomboids. The biceps muscles on the front of the	the sides of your body.
	upper arms are also involved in this movement.	• Keep the forearms pointing in the direction of the
	Strength in the spinal erectors and control over	cable.
	posture will be critical in this position.	• Slowly return to the starting position,
		straightening the arm and letting the shoulder
	Pulley position: Low pulley.	blades slide forward without slouching and
START	Starting position:	bending the spine.

	• Remove the bench, straddle the rail and stand	Key points:
	facing away from the Power Rods®.	• Do not lose spinal alignment — keep chest lifted.
	• Grasp the bar with an overhand grip.	• Keep the lats tightened throughout the entire
	• The bar harness may have to be adjusted to	motion.
	insure that there is enough movement in the	• Release your shoulder blades at the end of each
	cable to complete the range of motion. In some	rep and initiate each new rep by retracting
	cases the harness may have to be removed and	(pinching) your shoulder blades.
	the cable snap hook connected directly to the D-
	ring of the bar.
	• Position your trunk almost parallel to the
	platform by bending from your hips (not the
	waist) and by bending your knees and sticking
	your hips out while lifting your chest. Tighten
	your abdominals to stabilize your spine while
FINISH	maintaining a flat lower back.