Bowflex Workout Routines (Back)
Standing Shoulder Pullover with Bent Lat Bar
Muscles Targeted:
- Latissimus Dorsi (Upper Back)
- Teres Major (Upper Back)
- Rear Deltoid Muscles
- Triceps
- Pectoralis Major
This exercise is performed in the standing position facing the Power Rod unit.
It uses the fifty inch bent Lat Bar accessory and utilizes the Lat Tower pulley. Remove the seat before you begin this exercise.
Starting Position:
- Standing with your feet flat on the platform, keep your knees slightly bent
- Raise your arms over your head and hold the fifty-inch Bent Lat Bar with your palms facing the floor
- Tighten your abs to stabilize your spine while keeping a gentle arch in your lower back
Movement:
- Move your hands down in an arc toward your legs
- Finish with your arms by your sides, pushing your shoulder blades down and tightening your lats completely
- Return to starting position in a controlled fashion by slowly moving your arms over your head and releasing your shoulder blades
Form Pointers:
- Keep your spine aligned at all times. Relax your neck, keep your chest lifted and your abs tightened. Keep a gentle arch in your lower back.
- Keep your lats tight through the whole movement.
- After each rep, release your shoulder blades. Start each new rep by depressing your shoulder blades.
Narrow Pulldowns with Bent Lat Bar, Shoulder Extension
Muscles Targeted:
- Latissimus Dorsi (Upper Back)
- Teres Major (Upper Back)
- Rear Deltoid Muscles
- Biceps
This exercise is performed in the seated position facing the Power Rod unit. It uses the fifty inch bent Lat Bar accessory and utilizes the Lat Tower pulley. Remove the leg extension before you begin this exercise.
Starting Position:
- Sit facing the Bowflex and hold the fifty-inch Bent Lat Bar with your palms facing the floor
- Position your thighs under the pulleys, sitting up straight with your arms extending up.
- Keep your spine aligned, your abs tight, and your chest lifted, maintaining a gentle arch in your lower back
Movement:
- Pull your shoulder blades together and downward while pulling your elbows down and to the front, then in toward your sides
- At the end of the movement, your arms should be near your sides with your shoulders pushing downward toward your hips. Keep your forearms aligned with the cables.
- Return to the starting position in a controlled fashion and let your arms and shoulder blades move up without relaxing your muscles
Form Pointers:
- Keep your spine aligned at all times
- Keep your lats tight through the whole movement.
Standing Low Back Extension with Hip Extension
Muscles Targeted:
- Erector Spinae (Lower Back Muscles)
- Deep Spinal Muscles
- Lower back Muscles
- Gluteus Maximus
- Hamstrings
This exercise is performed in the standing position facing outward. It uses handgrip accessories and utilizes the squat pulley frame. Remove the seat and leg extension before you begin this exercise.
Starting Position:
- Slide the handgrips over your arms to your elbows
- Stand with a comfortable bend in your knees and cross your arms in front of your chest, pulling the handgrips to your chest hard.
- Tighten your trunk muscles, lift your chest, and arch your lower back a little bit, pulling your shoulder blades together a little
- Bend over at the hips, letting a bit of tension out of the cables
Movement:
- Using your hips as a pivot point, move your whole trunk upward, keeping your chest lifted
- Return to the starting position in a controlled fashion without changing the alignment of your spine
- Keep your lower back slightly arched and your chest lifted
- Move from the hips, not the waist. Keep the arch in your lower back the same throughout the motion