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Bowflex ElitePlus manual Bent Over Row

Models: ElitePlus

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Page 70

Back Exercises

Bent Over Row

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Removed

Accessory:

Squat Bar Attachment

Pulleys:

Squat Pulley Frame

Success Tips

•Keep knees bent and feet flat on floor.

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades

START

START

•Stand on platform. Reach down and grasp the Squat attachment with palms facing backward.

•Let your arms hang extending in the direction of the pulleys

•Keep back flat and knees bent

FINISH

ACTION

•Begin your motion by moving elbows back as you bring the hand grips to a point below your chest line.

•Slowly reverse the motion, keeping knees bent and back flat

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Image 70

Bowflex ElitePlus manual Bent Over Row

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You AssembleAccessory List Basic Assembly PrinciplesParts List Hardware ListHardware Guide Tools You Will NeedAttach the Lower Lat Tower to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Seat Rail Pull Pin Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Do not over-tighten hardware from StepAttach the Seat Rail to the Main Assembly Do not over-tighten the hardware from StepAttach the Leg Extension Pivot Tube 10aCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the LowerFrom Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Tighten Lower Bolt on the Seat Bracket Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Take care not to overtighten hardware from StepAttach the Bench to the Seat Assembly Route the Rod CablesRoute the Squat Cables Route the Lat CablesRoute the Leg Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Incline Bench Removing the BenchFlat Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Men Measure Chest, abdomen, and thighSuprailium Skinfold MeasurementsAbdomen ThighWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekExercise Log BenchPressDefine Your Goals Design Your Own Program Variables are as followsCooling Down Working OutWarming Up BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg ExtensionFront Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles workedScapular Protraction elbows stabilized Scapular DepressionRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles workedLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles workedStraddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow ExtensionLying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles workedCross Triceps Extension Lying 45Triceps Extension Elbow ExtensionSeated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles workedSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles workedStanding Wrist Extension Rope Pushdown Elbow Extension Muscles workedResisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles workedSeated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Leg Extension Lying Leg ExtensionAnkle Eversion Ankle InversionStanding Hip Extension knee ﬂexed Standing Hip Extension knee stabilizedStanding Hip Abduction Seated Hip AdductionSeated Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles workedMuscle Chart Warranty Information What Does This Warranty Cover?Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here