Back Exercises

Single Arm Row — Alternating Rows

Muscles Worked

Latissimus Dorsi, teres minor, postier deltoid and biceps

Bench position

Flat

Success tips

•Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward.

•Keep the dumbbell lined up directly under your wrist and elbow when doing the movement.

•Keep your spine aligned, abs tight, and a slight arch in your lower back.

•Do not let your spine rotate side to side. Keep the shoulder at equal height during the movement.

START

START

•Put one knee on the bench and place the other foot on the floor directly under your hip.

•Place the free hand on the bench slightly in front of you in a position that allows you to stabilize your upper body.

•Allow the arm with the dumbbell to hang straight down, while maintaining control of your back and shoulder.

•Hold dumbbell in a neutral grip with your palm facing the bench.

FINISH

ACTION

•Initiate the movement by pinching your shoulder blades back, while simultaneously moving your elbow backward, then upward.

•Continue moving the elbow up, slightly above the height of your trunk while keeping the forearm lined up under the elbow.

•While controlling the resistance, lower the arm back to the starting position letting the shoulder blade slide forward without slouching.

Wide Rows

Muscles worked

Rear deltoid, rear portion of the middle deltoid, postier rotator cuff, upper lats and teres minor

Success tips

•Place the feet in a comfortable shoulder width position.

•Keep the chest lifted, abs tight and a very slight arch in the lower back.

•Lean forward slightly at the hip while keeping the upper body in alignment.

•Your forearms should always point in the direction of the dumbbells.

26

START

START

•While standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance.

•Keep your spine in a stable position.

•Rotate the shoulder so that your palms are facing behind you.

FINISH

ACTION

•Allow your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and your torso.

•Move until your elbows are slightly behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.

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Bowflex BD1090 manual Back Exercises, Single Arm Row Alternating Rows, Wide Rows
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BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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