Seated Lat Rows; Stiff-Arm Pulldown - Bowflex Elite Plus Assembly Instructions Manual

Seated Lat Rows

Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
pinching your shoulder blades.

Stiff-Arm Pulldown

Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
• Keep your elbows nearly straight (do not
lock elbows) throughout exercise.
— Shoulder Extension (and elbow flexion)
START
START
• Sit on the bench facing Power
Rod® unit, with your posterior
near the back (leg extension)
end of the bench.
• Grasp the Hand Grips, palms
facing each other.
• Place your heels on the edge of
the Standing Platform and bend
your knees comfortably.
— Shoulder Extension (elbow stabilized)
START
START
• Straddle the Seat Rail facing the
Power Rod® unit.
• Grasp the Bent Lat Bar with your
palms facing down.
• Step back slightly, making sure
that there is enough movement
in the cable to complete your
full range of motion with this
exercise.
• Bend slightly from hips, lift chest
and tighten your abs to stabilize
spine.
Back Exercises
FINISH
ACTION
• Initiate the movement by
pinching your shoulder blades
together.
• Pull your upper arms downward
and backward, brushing past the
sides of the body while keeping
your forearms pointing in the
direction of the cable.
• Slowly return to the
Start position.
FINISH
ACTION
• Initiate the movement by
lowering your shoulder blades,
bringing them down and together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the Start position
without relaxing muscle tension.
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