Back Exercises - Bowflex Revolution FT Owner's Manual

42
Standing Lat Row Low Pulley
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also Hip and core stabilizers.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blades.
• Release your shoulder blades at the end
of each rep.
• Keep your spine in alignment and chest
lifted.
VARIATION
Standing Wide Angle Lat Row
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres
Major. Also Hip and core stabilizers.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
4 or 5
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your shoulder
blades.
• Release your shoulder blades at the end of
each rep.
• Keep your spine in alignment and chest
lifted.

Back exercises

–
Shoulder extension (and elbow flexion)
START
START
• Stand on the platform facing the
engine.
• Grasp the Hand Grips with the
arms hanging forward toward
the pulleys.
• Bend over to about 45º, keep
tension on the cables.
–
Shoulder extension (and elbow flexion)
START
• Stand facing the engine.
• Grasp the Hand Grips with the
arms forward toward the pulleys.
• Keep chest lifted, abs tight and a
slight arch in the lower back.
FINISH
FINISH
• Slowly move your elbows
backward as you bring the hands
to a point just below your chest.
• Slowly extend the arms back to
the Start position.
• Keep knees bent and back
straight.
FINISH
• Slowly move your elbows back
and inward toward your outside
edge of the rib cage.
• Slowly extend the arms back to
the Start position.
• Keep knees bent and back
straight.