Bowflex Revolution XP - Manual (Page 46)

44
Back exercises
Standing Low Back Extension — (hip extension)
START FINISH
• Slide the handles on the Hand Grips
to one side and slide the straps
over your forearms, tightening near
your elbows.
• Bend your knees comfortably, arms
crossed in front of chest. Pull the
Hand Grips tightly into your chest.
• Pinch shoulder blades together and
lean forward from the hips, at least
45˚, letting the tension out of the
Cables.
• Keeping your chest lifted, move
your entire torso upwards into
a straight standing position by
pivoting at the hips.
• Slowly return to the Start position
without slouching or changing
spinal alignment.
Muscles worked:
Lower Trapezius; Erector Spinae;
Gluteus Maximus
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform. Pinch shoulder
blades together.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Move from the hips only—do not bend
from waist.
Good Morning
START FINISH
START
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately 90˚
from your hips (not your waist).
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position.
• Slowly return to the Start position
without relaxing tension in your
legs.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this
movement.
• Lift your head, keep your knees bent
and feet on Standing Platform.
START FINISH