Bowflex Revolution XP - Manual (Page 50)

48
Back exercises
Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion)
START FINISH
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.
• 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.
FINISH
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.
Standing Single Arm Lat Row Low Pulley — Shoulder extension (with elbow flexion and
trunk rotation)
START FINISH
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.
• 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.
FINISH
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
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.