Dead Lifts - Bowflex SelectTech ST220 Owner's Manual

Muscles worked
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
Success tips
• Keep knees pointed in the same
direction as the feet.
• Keep head and neck in line with the
trunk.
• Pay close attention to all the alignment
and stabilization issues on every part
of each repetition.
• Keep pressure through the middle of
the arches/feet, not the toes or heels.
Muscles worked
Rectus abdominus and obliques
Bench position
Flat
Success tips
• Do not lift your head or chin. Your
head should follow the rib motion,
rather than lead it.
• Maintain normal neck posture.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down, without exaggerating breathing.
24

Dead Lifts

START
START
• Position your feet in line with the
dumbbell about shoulder width
apart.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Hold the dumbbells with your
palms facing backward.
Ab Crunch
START
START
• Grab a dumbbell with both hands,
as shown.
• Lie flat on the bench holding the
dumbbell over your upper chest.
• Place your legs behind the
roller pads, as shown, for added
support, with your feet flat on
the floor.
• Your lower back can start out flat
or in a normal arch.
Back Exercises
FINISH
ACTION
• Under control, slowly squat down
by sticking the hips out as the
knees start to bend.
• Keep the chest lifted and back
flat as the hips continue to move
backward.
• Lower to approximately a
90-degree bend at the knees,
unless otherwise determined.
• Move back to the starting position,
keeping the chest lifted while
moving the hips forward and
extending the knee.
FINISH
ACTION
• Tighten your abs and only curl
your torso, slowly moving your
lower ribs toward your hips.
• Move as far as you can without
moving the hips and neck.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the action,
returning to the start position
keeping tension on the abs
throughout the movement.