Bowflex Revolution - Manual (Page 55)

53
Back Exercises
Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips with your
arms hanging forward toward
the pulleys.
• Bend over to about 45˚ and keep
tension on the cables.
• Slowly move your elbows
backward as you bring the hands
to a point just below your chest.
• Slowly extend the arms back to
the Start position.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core
stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blades.
• Release your shoulderblades at the end
of each rep.
• Keep your spine in alignment and chest
lifted.
Standing Lat Row Alternating Motion-Low Pulley — Shoulder Extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips 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 45˚ and keep
tension on the cables
• Slowly move one elbow
backward bringing 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
stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulderblade of the arm moving
backward.
• Release your shoulderblades at the end
of each rep of the arm going forward.
• Keep your spine in alignment and chest
lifted.