Reverse Grip Pulldowns; Scapular Retraction - Bowflex ULTIMATE Owner's Manual

Back Exercises
REVERSE GRIP PULLDOWNS Shonlde_ E×tension(with elhow_e×ion)
Muscles worked: This exeivise emphasizes tile
latissimus dorsi, teres major and rear deltoid
which make tilt the large pulling muscles of
your upper hack. It also involves tile muscles
on tile fiont of your upper arms (tile biceps
group) which are responsible for bending your
elhows.
Pulley position: Lat tower.
Starting position:
• Facing the Power Rods, grasp the har with
an underhand grip, approxinmtely shoulder
width. Then sit on the hench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending upward. NOTE: You mg{y position
your hips directly under &e pulleys but &en
.you must lean back slight{y from hips (not the
waist).
• Maintain good spinal alignment, chest lifted,
ahs tight and nmintain a very slight inch in
your lower hack.
Motion:
• Initiate the movement by polling your
shoulder hlades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward tile sides of yore body.
• At the end of the motion, your arms should
be drawn near your sides (although nmy not
be touching your sides), your shoulder
blades should be fully depressed toward your
hips and yore forearms nmst be upward in
line with the direction of the cables (not
forward).
• Slowly retmn to the starting position
allowing yore arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• Do not lose spinal alignment.
• Keep tile lats tightened throughout the entire
motion.
• Do not lean hackward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
START
FINISH
SCAPULAR RETRACTION
Muscles worked: This exeivise develops tile
muscles hetween yore shoulder blades (middle
trapezius and fllomboids), that pull your
shoulder blades together and are essential to
good posture.
Pulley position: Narrow only.
Starling position:
• Sit on the bench facing the Power Rods.
• Grah handles with pahns facing each other.
• Place heels on tile end of tile platform, bend
hips and knees comfbrtahly; arms sn aight.
• Lift your chest, sit up straight with yore
spine in good alignment and tighten your
trunk muscles.
Motion:
• Keeping your arms snaight, slowly pinch
your shoulder blades together.
• "When your shoulder hlades are folly
retracted, slowly return to the starting
position.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment keep chest
lifted.
• Do not bend and pull with your arm
n]oscles.
START
FINISH
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