Bowflex Ultimate 2 - Manual (Page 39)

Standing Lat Row
37
Back Exercises
START ACTION
START
• Remove the seat, stand on
the platform facing away
from the Power Rod ® units,
and grasp the handles with
an overhand grip, arms
hanging toward pulleys.
Bend over to about 45º,
slight tension in the cables.
• Slowly move your elbows
backward as you bring the
handles to a point below
your chest.
• Slowly lower the handles
to the starting position,
keeping knees bent and back
flat.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
shoulder blades.
• Keep your spine aligned, chest
lifted.
Wide Pulldowns with Grips
START ACTION
START
• Facing the Power Rod ®
units, grasp the handles
with an overhand grip then
sit on
the bench.
• Position your thighs directly
under the pulleys and sit
upright with your arms
extending upward.
• Maintain good spinal
alignment, chest lifted, abs
tight and with a very slight
arch in your lower back.
• Initiate the movement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows
downward to the sides
toward your torso.
• Slowly return to the starting
position allowing your arms
and shoulder blades to
move fully upward, without
relaxing your muscles.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Lat tower
Success Tips
• Do not lose spinal alignment.
• Keep your abs and torso
tightened throughout the entire
motion.