Bowflex Revolution - Manual (Page 54)

52
Back Exercises
START FINISH
• Sit on the Bench facing the
engine.
• Grasp the Hand Grips, palms
facing each other.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are fully
retracted, slowly return to the
Start position.
Stiff Arm Pulldown
START FINISH
START
• Remove the bench and stand
facing the engine straddling the
rail.
• Grasp the Hand Grips with your
palms down and step back
slightly.
• Lift your chest and tighten your
abdominals to stabilize your
spine while maintaining a very
slight arch in your lower back.
• Initiate the movement by
lowering your shoulders down
and together.
• Keeping your arms straight,
continue by slowly moving your
hands in an arc toward your legs.
• Slowly return to the Start position
without relaxing.
FINISH
Muscles worked:
Latissimus Dorsi
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
• Do not lose spinal alignment.
• Keep your lats tightened throughout the
entire motion.
• Release your shoulder blades at the end
of each rep and initiate each new rep
by lowering your shoulder blades.
• Keep your elbows nearly straight
(not locked).
Standing Lat Row High Pulley
START FINISH
• Remove the seat, stand on the
floor facing the engine, and
grasp the Hand Grips, arms
hanging toward pulleys.
• Slowly move your elbows
backward, keeping the chest
lifted.
• Slowly return the handles to the
Start position, keeping knees bent
and a slight arch in your lower
back
.• Stop your arm motion when the
elbows reach your sides.
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
Bench Position:
Remove seat
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
• Do not bend your neck forward or
backward.
• Release your shoulder blades at the end
of each rep.
• Start each rep by retracting your
shoulderblades.
• Keep your spine aligned, chest lifted.
START FINISH