Standing Low Back Extension - Bowflex Revolution FT Owner's Manual

Muscles worked:
Errector Spinae. Also hip, knee and ankle
stabilizers.
Position:
Standing—facing machine.
Accessory:
Squat Harness
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent, feet flat on the floor
and shoulder blades pinched.
• Keep your spine in alignment, chest
lifted, abs tight and a slight arch in your
low back.
• Move only from the hips, do not bend at
the waist.
Reverse Grip Lat Pulldown
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids and Biceps
Position:
Kneeling—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep chest lifted, abs tight and a very
slight arch in your lower back.
• Keep the lats tight throughout the
motion.
Back exercises

Standing Low Back Extension

START
• While standing on the platform,
move the handles to one side
and slide the strap above your
forearms near your elbows.
• Cross your arms in front of your
chest bringing the handles
toward your chest.
• Pinch your shoulder blades
together and lean forward from
the hips, at least 45º.
–
Shoulder extension with elbow flexion
START
• Kneel on the Platform, facing the
engine.
• Grasp the hand grips with the
palms facing upward.
• Lean back to get tension on the
cable.
START
START
• Keep hands at shoulder width, arms
• Initiate the movement by pulling
• At the end of the motion, arms should
• Slowly return to the Start position.
FINISH
FINISH
• Keeping your chest lifted and
knees slightly bent, move your
entire torso upwards by pivoting
at the hips.
• Move as far as you can under
control.
• Slowly move back to the Start
position without slouching or
changing spinal alignment.
FINISH
FINISH
straight.
your shoulder blades back while
simultaneously bending your elbows,
drawing them down and inwards
toward your sides.
be near your sides, shoulders blades
back and palms facing up.
45