Narrow Pulldowns; Lying Lat Pulldowns - Bowflex 2 Owner's Manual

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.
Pulley position: Lat tower.
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 knees 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.
Motion:
• 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 back
toward the sides of your body.

LYING LAT 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, and eliminates the biceps
from the movement.
Pulley position: Wide.
Starting position:
• Lie on your back on the bench, head toward
the Power Rods. Your buttocks will
eventually be off the end of the bench.
• Slip your arms through the handles and slide
the cuffs just past your elbows and tighten
cuffs.
• Grasp the cable with your palms facing
inward and slide your body down along the
bench far enough that your arms are fully
extended, knees bent and feet flat on the
floor.
• Although they will be overhead, position
your upper arms wide, out to the sides.
• Tighten your abdominals to stabilize your
spine while maintaining a very slight arch in
the lower back.
32
Back Exercises
— Shoulder Extension (with elbow flexion)
• At the end of the motion, your arms should
be drawn near 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
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move upward fully, without relaxing the
muscles.
Optional motions:
• Bilateral movement – both arms pulling at
the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms
moving, although in opposite directions (one
pulling while the other is returning).
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
Motion:
• Initiate the movement by pulling your
shoulder blades down toward your bottom
while simultaneously pulling your elbows
out to the sides, then down and inward
toward the sides of the torso.
• Slowly return to the starting position,
allowing your arms and shoulder blades to
move back up toward the Power Rods
without relaxing.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Release your shoulder blades at the end of
each rep and initiate each new rep by
depressing your shoulder blades.
• This exercise may also be performed by
grasping the handles, although you will have
to slide farther down the bench to create
starting position tension.
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