Back Exercises

Pulldowns — Shoulder Adduction (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Bent Lat Bar

Pulleys:

Lat Tower

Success Tips

•Keep knees bent and feet flat on floor.

•To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows (beginners may narrow their grip to increase comfort).

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

START

START

•Grasp the Bent Lat Bar using the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the Power Rod® unit.

•Position your thighs directly under the Lat Tower pulleys. Sit upright.

•Keep your arms extended and straight.

FINISH

ACTION

•Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward.

•Bent Lat Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.

•Keep forearms facing upward.

•Slowly return to Start position.

Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

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

•Keep knees bent and feet flat on floor.

•Keep the lats tightened throughout the entire motion.

START

START

•Attach a Hand Grip to each cable on the Lat Tower Pulleys.

•Straddle the bench facing the Power Rod® unit, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench.

•Position your thighs directly under the Lat Tower pulleys. Sit upright.

FINISH

ACTION

•Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulder blades down and together while simultaneously bending your elbows, drawing them down and inward towards your sides.

•At the end of the motion, arms should be near your sides., shoulder blades depressed, forearms facing upward.

•Slowly return to Start position.

Back Exercises 43

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Bowflex Motivator 2 manual Latissimus Dorsi Teres Major Rear Deltoids Biceps, Bent Lat Bar, Lat Tower
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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