Bowflex RevolutionXP manual Bent Rear Delt Row Muscles worked

34

Shoulder Exercises

Bent Rear Delt Row

Muscles worked:

Teres Major; Rear Deltoids. Also core muscle group for stability.

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

Success Tips

•Lift your chest, keep your knees bent and feet on Standing Platform.

•Do not bend your neck forwards or backwards during motion.

•Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.

START

START

•Pivot forward from your hips, knees bent, spinal muscles tight.

•Grasp the Hand Grips, palms facing backward. Keep hands shoulder-width apart.

•Let your arms hang in the direction of the pulleys—do not lock your elbows.

FINISH

FINISH

•Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your chest. Keep hands shoulder-width apart.

•Slowly return to Start position, keeping your knees bent and your back flat.

Crossover Bent Rear Delt Row

Muscles worked:

Teres Major; Rear Deltoids. Also core muscle group for stability.

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

Success Tips

•Lift your chest, keep your knees bent and feet on Standing Platform.

•Do not bend your neck forwards or backwards during motion.

•Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.

•Keep the lats tightened throughout the entire motion.

START

START

•Pivot forward from your hips, knees bent, spinal muscles tight.

•Cross your arms, reach down and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing backward. Keep hands shoulder-width apart.

•Let your arms hang in the direction of the pulleys—do not lock elbow.

FINISH

FINISH

•Initiate movement by pulling your elbows back as you bring the Hand Grips upward and cross them over your chest. Keep your crossed hands shoulder-width apart.

•Slowly return to Start position, keeping your knees bent and your back flat.