Bowflex SelectTech BD1090 - Manual (Page 29)

27
Back Exercises
Single Arm Row — Alternating Rows
Wide Rows
START ACTION
START
• While standing holding the
dumbbells, lean forward at the hip
allowing the arms to extend directly
in line with the resistance.
• Keep your spine in a stable position.
• Rotate the shoulder so that your
palms are facing behind you.
• Allow your arms to bend as you
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
• Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
FINISH
START ACTION
START
• Put one knee on the bench and
place the other foot on the floor
directly under your hip.
• Place the free hand on the bench
slightly in front of you in a position
that allows you to stabilize your
upper body.
• Allow the arm with the dumbbell
to hang straight down, while
maintaining control of your back and
shoulder.
• Hold dumbbell in a neutral grip with
your palm facing the bench.
• Initiate the movement by pinching
your shoulder blades back, while
simultaneously moving your elbow
backward, then upward.
• Continue moving the elbow up,
slightly above the height of your trunk
while keeping the forearm lined up
under the elbow.
• While controlling the resistance,
lower the arm back to the starting
position letting the shoulder blade
slide forward without slouching.
FINISH
Muscles Worked
Latissimus Dorsi, teres minor, postier deltoid
and biceps
Bench position
Flat
Success tips
• Stabilize your body in position so the
effort is focused on your lat as you lead
the movement with extending your elbow
upward.
• Keep the dumbbell lined up directly under
your wrist and elbow when doing the
movement.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Do not let your spine rotate side to side.
Keep the shoulder at equal height during
the movement.
Muscles worked
Rear deltoid, rear portion of the middle
deltoid, postier rotator cuff, upper lats and
teres minor
Success tips
• Place the feet in a comfortable shoulder
width position.
• Keep the chest lifted, abs tight and a very
slight arch in the lower back.
• Lean forward slightly at the hip while
keeping the upper body in alignment.
• Your forearms should always point in the
direction of the dumbbells.