Bowflex Motivator 2 Owners Manual - Page 45

Back Exercises Pulldowns - Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Bent Lat Bar Pulleys: Lat Tower START FINISH Success Tips • Keep knees bent and feet flat on floor. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows (beginners may narrow their grip to increase comfort). • Keep your spine aligned, abs tight and a slight arch in your lower back. START • Grasp the Bent Lat Bar using the wide grip determined by following the directions in the Success Tips, then sit on the bench, facing the Power Rod® unit. • Position your thighs directly under the Lat Tower pulleys. Sit upright. • Keep your arms extended and straight. ACTION • Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward. • Bent Lat Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed. • Keep forearms facing upward. • Slowly return to Start position. Narrow Pulldowns with Hand Grips - Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Lat Tower START FINISH Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. • Keep knees bent and feet flat on floor. • Keep the lats tightened throughout the entire motion. START • Attach a Hand Grip to each cable on the Lat Tower Pulleys. • Straddle the bench facing the Power Rod® unit, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench. • Position your thighs directly under the Lat Tower pulleys. Sit upright. ACTION • Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulder blades down and together while simultaneously bending your elbows, drawing them down and inward towards your sides. • At the end of the motion, arms should be near your sides., shoulder blades depressed, forearms facing upward. • Slowly return to Start position. Back Exercises 43