Wide Pulldowns; Narrow Pulldowns - Bowflex Motivator Strength Training System Owner's Manual

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Back Exercises

WIDE PULLDOWNS

Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back. It also involves the muscles on the front of
your upper arms (the biceps group) which are responsible for bending your elbows.
Starting position:
•To determine the appropriate grip width for you, hold you arms straight out to the sides at
shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider
than your elbows. (for some individuals slightly less than elbow width is more comfortable)
•Facing the power rods, grasp the bar at a width determined above, then sit on the bench.
•Position your thighs directly under the pulleys and sit upright with your arms extending upward. NOTE:
You may position your hips directly under the pulleys but then you must lean back slightly from hips
(not the waist).
•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower
back.
Action:
•Initiate the movement by pulling your shoulder blades down and together while simultaneously draw-
ing your elbows downward to the sides, and then inward, towards your trunk.
•The bar may not touch your chest but, at the end of the motion, your arms should be drawn near your
sides (although they may not be touching your sides), your shoulder blades should be fully depressed
toward your hips and your forearms must be upward in line with the direction of the cables (not for-
ward).
•Slowly return to the starting position allowing your arms and shoulder blades to move fully upward,
without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.

NARROW PULLDOWNS

Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back. It also involves the muscles on the front of
your upper arms (the biceps group) which are responsible for bending your elbows.
Starting position:
•Attach a single handle to each cable.
•Facing the power rods, grasp the handles with the corresponding hand, palms facing each other, and sit
on the bench.
•Position your thighs directly under the pulleys and sit upright with your arms extending upward. NOTE:
You may position your hips directly under the pulleys but then you must lean back slightly from hips
(not the waist).
•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower
back.
Action:
•Keeping your hands shoulder width, initiate the movement by pulling your shoulder blades
down and together while simultaneously drawing your elbows downward to the front, and
then inward, towards the sides of your body.
•At the end of the motion, your arms should be drawn near your sides (although may not be touching
your sides), your shoulder blades should be fully depressed towards your hips and your forearms
must be upward in line with the direction of the cables (not forward).
•Slowly return to the starting position allowing your arms and shoulder blades to move upward fully,
without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
with the Lat Tower - Shoulder Adduction (with elbow flexion)
with the Lat Tower - Shoulder Extension (with elbow flexion)