Bowflex Motivator 2 manual Lying Lat Pulldowns, Latissimus Dorsi Teres Major Rear Deltoids

Back Exercises

Lying Lat Pulldowns

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor. Lean head back against the bench.

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

•Keep your lats tightened throughout this exercise.

•Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades.

START

START

•Lie on your back on the bench, head near the Power Rod® unit.

•Slip your arms through the Hand Grips, slide the cuffs past your elbows and tighten them enough to stabilize.

•With your palms facing inward, slide your body down the bench far enough that your arms are fully extended—your posterior may hang off the end of the bench.

FINISH

ACTION

•Initiate the movement by pulling your shoulder blades downward. Slowly start bending your elbows, pulling them down toward your hips and then inward into your trunk.

•Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders.

Low Back Extension — Seated (with hip extension)

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor. Lean head back against the bench.

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

•Keep your lats tightened throughout this exercise.

•Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades.

START

START

•Sit on the bench, facing Power Rod® unit.

•Grasp the Hand Grips and slide them over your forearms, tightening near your elbows.

•Brace your heels on the platform, knees bent comfortably, arms crossed in front of chest. Pull the Hand Grips into your chest.

•Pinch shoulder blades together and lean forward from the hips only.

FINISH

ACTION

•Keeping your chest lifted, move your entire torso backwards by pivoting at the hips.

•Slowly return to the Start position without slouching or changing spinal alignment.

42 Back Exercises