48

Back Exercises

Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizers.

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

•Do not bend your neck forward or backward.

•Start each rep by retracting the shoulder blade of the arm moving backward.

•Release your shoulder blades at the end of each rep of the arm going forward.

•Keep your spine in alignment and chest lifted.

START

START

•Stand on the platform facing the engine.

•Grasp the handles with one arm hanging forward toward the pulley and the other arm back with the elbow bent and forearm in line with the cable.

•Bend over to about 45º, keeping tension on the cables.

FINISH

FINISH

•Slowly move one elbow backward as you bring the hand to a point just below your chest, while the other arm moves forward with your hand moving toward the pulley. This is an alternating motion, with the arms moving in opposite directions.

•Keep knees bent and back straight.

Standing Single Arm Lat Row Low Pulley — Shoulder extension (with elbow flexion and trunk rotation)

Muscles worked:

Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotators.

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

9

START

FINISH

Success Tips

•Do not bend your neck forward or backward.

•Start each rep by retracting your shoulder blade.

•Release your shoulder blade at the end of each rep.

•Keep your spine in alignment and chest lifted.

•Do not throw the resistance or use momentum to gain more trunk rotation—more is not better.

START

•Stand facing the engine in a staggered stance, with the opposite foot forward of the side you are pulling from.

•Grasp the Hand Grip with the arm hanging forward toward the pulley.

•Bend over to about 45º, knees slightly bent.

FINISH

•Slowly move your elbow backward as you bring the hand to a point just below your chest while rotating your trunk in the same direction that you are pulling.

•Slowly extend the arm back to the Start position and rotate your trunk back to the center.

•Keep knees bent and back straight.

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Bowflex RevolutionXP manual Adjustable Arm Position Success Tips
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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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