Bowflex Ultimate 2 - Manual (Page 37)

35
Back Exercises
Wide Pulldowns
— Shoulder Adduction (with elbow flexion)
START ACTION
START
• Grasp the Bent Lat Bar
using the wide grip
determined by following
the directions in the
Success Tips, then sit on
the bench, facing the Power
Rod ® units.
• Position your thighs directly
under the Lat Tower pulleys.
Sit upright.
• Keep your arms extended
and straight.
• Initiate movement by pulling
shoulder blades together
while simultaneously
drawing elbows down and
inward.
• Bent Lat Bar 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:
Bent Lat Bar
Pulleys:
Lat Tower
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.
Narrow Pulldowns with Hand Grips
— Shoulder Extension (with elbow flexion)
START ACTION
START
• Attach a Hand Grip to each
cable on the Lat Tower
Pulleys.
• Straddle the bench facing
the Power Rod ® units, grasp
a Hand Grip in each hand,
palms facing each other
and sit down on the bench.
• Position your thighs directly
under the Lat Tower pulleys.
Sit upright.
• Keep hands at shoulder
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward
towards your sides.
• At the end of the motion, arms
should be near your sides,
shoulder blades depressed,
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
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight,
and a very slight arch in your
lower back.
• Keep knees bent and feet flat
on floor.
• Keep the lats tightened
throughout the entire motion.