Reverse Fly; Back Exercises; Seated Row - Bowflex VersaTrainer Owner's Manual

Reverse Fly
BEnEFiT: This is the primary exercise for developing, toning and firming the
middle back and the posterior shoulder muscles. When performed with medium
or low resistance, it helps to increase the range of movement, and allows for a
controlled stretching of the back muscles. And, when combined with the Chest
Fly, the Reverse Fly promotes good posture.
PuLLEy POsiTiOn: Shoulder Level.
BOdy PLACEMEnT: Facing Power Rod
sTArTing POsiTiOn: Grasp handles with palms facing each other.
EXECuTiOn: Keeping arms straight, pull arms back and out at shoulder level.
Palms will now be facing in toward the Power Rod® unit. Keep the elbow slightly
bent. Initiation of the movement will be felt in the back of the shoulders.
BrEAThing TEChniQuE: Breathe out as you pull the handles and breathe
in when returning to start position.
COMPLEMEnTAry EXErCisEs: Chest Fly and Bench Press.
Seated Row
BEnEFiT: This exercise is designed to strengthen and stretch the upper, middle
and lower back, as well as the extensor muscles of the shoulder joint and the
pulling muscles of the upper body. Natural breathing capacity is increased, and so
is the range of movement in the arms. A must exercise to compliment any pushing
movement.
PuLLEy POsiTiOn: Shoulder level.
BOdy PLACEMEnT: Facing Power Rod
sTArTing POsiTiOn: Reach forward and grasp both handles, palms facing
down. Bring the torso upright and remember to keep it stationary throughout the
movement.
EXECuTiOn: Draw the arms toward the lower chest, turning the palms in
toward the body. Bend slightly at the waist, and only at the waist, when returning
to the start position. This allows for greater range of movement and greater
isolation on the latissimus dorsi. Do not go beyond perpendicular, erect position in
the upper body when pulling the handles towards the upper chest.
COMPLEMEnTAry EXErCisEs: Bench Press and Chest Fly.
Bowflex® VersaTrainer® Owner's Manual

BACK EXErCisEs

unit. Lock-down system secured.
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unit. Lock-down system secured.
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