Bowflex Motivator 2 manual Lying Narrow Lat Pulldowns, Shoulder Cuff

Back Exercises

Lying Lat Fly — Shoulder Adduction

Muscles worked:

Latissimus Dorsi; Teres Major;

Rear Deltoids; Biceps

Bench Position:

Flat Bench Back

Accessory:

Shoulder Cuff

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor.

•Keep your lats tightened throughout entire motion.

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

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

START

START

•Lie on your back, head toward Power Rod® unit, knees at the edge of bench.

•Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away from pulleys.

•Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back.

FINISH

ACTION

•Initiate the movement by pulling your shoulder blades downwards. Pull your arms in an arc into your sides, keeping them as straight as possible and using slow, controlled movement.

•Slowly return to the Start position, allowing your arms and shoulder blades to move back upward and outward toward the Power Rod® unit.

Lying Narrow Lat Pulldowns

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. 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 torso.

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

44 Back Exercises