Bowflex Motivator 2 Owners Manual - Page 47

Back Exercises Seated Lat Rows - Shoulder Extension (and elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment. • Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades START • Sit on the bench facing Power Rod® unit, with your posterior near the back (leg extension) end of the bench. • Grasp the Hand Grips, palms facing each other. • Place your heels on the edge of the Standing Platform and bend your knees comfortably. ACTION • Initiate the movement by pinching your shoulder blades together. • Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable. • Slowly return to the Start position. Arm Exercises Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Triceps Pushdown - Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust for comfort). • Bring hands in front of you, keeping the Lat Bar approximately at rib level. • Bend over slightly from hips, shoulders directly over hands. ACTION • Keeping your upper arms stationary, elbows next to trunk, slowly push your arms downward in a gentle arc until hands are near tops of your thighs. • Keeping your triceps tightened, slowly reverse the arcing motion and bring the Bent Lat Bar back to the Start position. Back Exercises 45