Back Exercises

45

Standing Low Back Extension — (Squat Harness variation)

Muscles worked:

Erector Spinae. Also hip, knee and ankle stabilizers.

Position:

Standing—facing the machine. Seat removed.

Accessory:

Squat Harness

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0, or 9

Success Tips

•Keep knees bent, feet flat on the floor and shoulder blades pinched. Pinch shoulder blades together.

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

•Move from the hips only—do not bend from waist.

START

START

•While standing on the platform, attach the cables to the shoulder D-rings on the Squat Harness.

•Grasp the strap handles and hold them forward to keep the Squat Harness from sliding up your back.

•Pinch shoulder blades together and lean forward from the hips, at least 45˚.

FINISH

FINISH

•Keeping your chest lifted and knees slightly bent, move your entire torso upward by pivoting at the hips. Move as far as you can in a controlled motion.

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

Seated Lat Pulldowns — Shoulder Adduction (with elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids

Position:

Seated—facing machine.

Accessory:

Lat Pulldown Bar

Pulleys / Adjustable Arm Position:

Lat Cross Bars / 9

Success Tips

START

 

FINISH

 

 

 

STARTFINISH

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

•Do not bend your neck forward or backward during motion.

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

•If you can’t complete motion with hands wide, bring your hands closer together.

•Grasp the Lat Pulldown Bar at a comfortable, wide grip, then sit, with your arms extending upward.

•You may position your thighs directly beneath the pulleys, but lean back slightly from hips.

•Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your hips and then inward into your trunk.

•The Lat Pulldown Bar may not touch your chest.

•Forearms should stay in line with the direction of the cables.

•Slowly return to the Start position, without relaxing the tension in your shoulders.

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Bowflex RevolutionXP manual Startfinish
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RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
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