Seated Eat Rows; Lying Lat Fly - Bowflex ULTIMATE Owner's Manual

Back Exercises
SEATED LAT ROWS
$hot,lder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes tile
latissimus dorsi, teres major and rear deltoid
muscles which make up tile laige polling
muscles of your upper back as well as the
trapezius and rhomboids. Tile biceps muscles
on the front of tile upper arms are also
involved in this movement.
Pulley position: Narrow only.
Starting position:
• Sit on the hench facing tile Power Rods.
• Grab handles with pahns facing each other.
• Place heels on tile end of tile platform, bend
tile knees comfortably.
• Sit up straight with yore spine in good
alignment.
Optional motions:
• Bilateral movement both arms pulling at
the same time.
• Unilateral movement performing all reps
with one ann before moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
polling while the other is returning).
Key points:
• Do not bend your torso forward at ally point.
• Do not lose spinal alignment keep chest
lifted.
Motion:
• Initiate the movement by pinching tile
shoulder hlades back and together while
simultaneously drawing your elbows down
and backward toward tile sides of yore body.
• Continue moving the arms past the sides of
tile body while keeping tile forearms
pointing in tile direction of the cable.
• Slowly return to the starting position,
straightening tile arm and letting the
shoulder blades slide forward without
slouching.
START
FINISH
LYING LAT FLY
Shonlder Addoction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large polling muscles of
your upper hack, as well as involving your
biceps which are located on the fi'ont of your
upper arms.
Pulley position: Wide.
Starting position:
• Lie on your back, head toward the Power
Rods.
• Grasp the handles and straighten tile arms
out to the sides with your pahns facing away
fi'om the pulleys, knees bent, and %et fiat on
tile floor:
• Tighten yore abdominals to stabilize your
spine while maintaining a veiy slight aivh in
tile lower hack.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened thmt_ghout tile entire
motion.
• Release your shotfider blades at tile end of
each rep and initiate each new rep by
depressing yore shoulder blades.
Motion:
• Initiate the movement by pulling your
shoulder blades down toward your bottom
while simultaneously polling your arms out
to tile sides, then down and inward toward
tile sides of tile torso.
• Slowly return to the starting position,
allowing your arms and shoulder blades to
move hack up/out toward tile Power Rods
without relaxing.
START
FINISH
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