Bowflex Revolution - Manual (Page 59)

57
Back Exercises
Wide Pulldowns
— Shoulder Adduction (with elbow flexion)
START FINISH
START
• Grasp the Hand Grips using
the wide grip determined by
following the directions in the
Success Tips, then sit on the
bench, facing the engine.
• Lean forward at the hip.
• Arms should be in line with the
pulley.
• Initiate movement by depressing
the shoulder blades while
simultaneously drawing elbows
down and inward toward your
sides.
• Hand grips may not touch your
chest. At the end of the motion,
arms should be near your sides,
shoulder blades fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
1, 2
Success Tips
• Keep knees bent and feet flat on floor.
• To determine the appropriate grip width
for you, hold your arms straight out to your
sides at shoulder height. Bend your elbows
approximately 90°. Hands should be no
wider apart than your elbows (beginners
may narrow their grip to increase comfort).
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Variation
Remove the long bench pad. Attach the Leg
Press Seat Back to the sliding seat, facing
away from the engine. (Refer to instructions
for attaching the Leg Press Seat Back
accessory.) Lock the seat in position at the
far end of the seat rail. After grasping the
Hand Grips, sit on the seat, facing the engine.
Lean forward at the hip, and use the seat
back for added stability.