Seated Low Back Extension; Narrow Pulldowns - Bowflex Classic Owner's Manual

Back Exercises

Seated Low Back Extension

Muscles Worked
Lower Trapezios
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Keep your knees bent and your feet
flat on the floor.
• Pivot at torso only.
• Keep your chest lifted and maintain
spinal alignment.
• Keep arms crossed with hand grips
looped onto forearm.
• Release your shoulder blades at the
top of each rep.
• Initiate each new rep by depressing
your shoulder blades.

Narrow Pulldowns

Muscles Worked
Latissimus Dorsi, Teres Major, Rear
Deltoids, Biceps
Machine Set-Up
• Adjust to Flat Bench Forward
position.
• Top Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Keep your knees bent and your feet
flat on the floor.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Keep your lats tightened throughout
the exercise.
• Release your shoulder blades at the
top of each rep.
• Initiate each new rep by depressing
your shoulder blades.
Exercises
24
Owner's Manual