Bowflex Revolution XP - Manual (Page 49)

47
Back exercises
Standing Shoulder Pullover with Hand Grips — Elbow Stabilized
START FINISH
START
• Grasp the Hand Grips, palms
facing down, keeping hands
shoulder-width apart.
• Tighten your abdominals to
stabilize your spine while
maintaining a slight arch in your
lower back.
• Initiate the movement by pulling
your shoulder blades downwards
and tightening your lats.
• Pull your arms in an arc into your
sides, keeping them as steady
as possible and using slow,
controlled movement.
• Slowly return to the Start
position, allowing your arms and
shoulder blades to relax without
losing readiness.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids; Biceps; Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• 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.
Reverse Grip Pulldown with Lat Bar
START FINISH
START
• Grasp the Lat Pulldown Bar,
keeping your hands next to each
other with an underhand grip,
and then sit, with your arms
extending upward, muscles
relaxed and ready.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
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.