logo

Bowflex Exercises for the Back

The bowflex exercises presented here target the upper and lower lats as well as the lower back muscles and the trapezius.

Seated Pulldown using Bar

Seated Pulldown using Bar
  • Sit on the flat bench with your body facing the vertical structure and grasp the bar with both hands, palms facing forward.

  • Pull the bar towards your upper body and allow it to slowly return after a short pause.

  • Keep your back straight throughout.

Seated Pulldown using Bar with Supination Grip

Seated Pulldown using Bar with Supination Grip
  • Sit on the flat bench with your body facing the vertical structure and grasp the bar with both hands, palms facing you.

  • Pull the bar towards your chest and allow it to slowly return after a short pause.

  • Keep your back straight throughout.

Standing Stiff-Arm Pulldown using Bar

Standing Stiff-Arm Pulldown using Bar
  • Stand up in front of the vertical structure and grasp the bar with both hands, palms facing down, arms extended.

  • Push the bar down towards your thighs while keeping your arms extended and allow it to slowly return after a short pause.

  • Keep your arms fully extended throughout.

Seated Pulldown using Handles

Seated Pulldown using Handles
  • Sit on the flat bench with your body facing the vertical structure and grasp the handles with your hands close from one another, palms facing each other.

  • Pull the handles narrowly towards the sides of your chest and allow them to slowly return after a short pause.

  • Keep your back straight throughout.

Lying Pulldown using Handles at Elbows

Lying Pulldown using Handles at Elbows
  • Lie on your back on the flat bench with your head near the vertical structure and slip your hands into the handles to just past your elbows.

  • Pull the handles down the sides of your body towards your hips and slowly return to your starting position after a short pause.

  • Exhale while pulling and inhale while returning to starting position.

Lying Pulldown using Handles at Narrow Elbows

Lying Pulldown using Handles at Narrow Elbows
  • Lie on your back on the flat bench with your head near the vertical structure and slip your hands into the handles to just past your elbows which are pointing upward.

  • Pull the handles down towards your upper body and allow them to slowly return after a short pause.

  • Keep the angles in your elbows still throughout.

Lying Pulldown using Handles at Palms

Lying Pulldown using Handles at Palms
  • Lie on your back on the flat bench with your head near the vertical structure and grasp both handles, palms facing up.

  • Pull the handles down the sides of your body towards your hips and slowly return to your starting position after a short pause.

  • Breathe out while pulling and breathe in while returning to starting position.

Hyperextension

Hyperextension
  • Sit on the flat bench facing the vertical structure and slip your hands into the handles to just before your elbows.

  • Lean your upper body backwards by pivoting at the hips and slowly return to your starting position after a short pause.

  • Make sure that the handles remain pressed against your chest throughout.

Seated Row

Seated Row
  • Sit on the flat bench facing the vertical structure and grasp both handles with your hands while your arms are fully extended, palms facing down.

  • Pull the handles towards the sides of your abdomen and allow them to slowly return after a short pause.

  • Keep your back still throughout.

One-Arm Seated Row

One-Arm Seated Row
  • Sit on the flat bench facing the vertical structure and grasp one handle with your hand while your arm is fully extended.

  • Pull the handle towards the sides of your abdomen and allow it to slowly return after a short pause. Alternate sides after your set is completed.

  • Keep your back still throughout.

Bent-Over Row

Bent-Over Row
  • Stand up with your back facing the vertical structure, flex your knees, bend your waist and grasp the bar with both hands.

  • Pull the bar towards your upper body while keeping your back still and allow it to slowly return after a short pause.

  • Keep the angles in your knees and hips still throughout.

Lying Lateral Pushdown

Lying Lateral Pushdown
  • Lie on your back on the flat bench and grasp both handles with your hands out to the sides, behind your shoulders.

  • Pull the handles towards the sides of your body and slowly let them return back after a short pause.

  • Keep your arms extended throughout.

Seated Scapular Retraction

Seated Scapular Retraction
  • Sit on the flat bench facing the vertical structure and grasp the handles with your hands, palms facing each other.

  • Pinch your shoulder blades together to pull the handles towards you while keeping your arms extended and allow them to slowly return after a short pause.

  • Keep your back straight throughout.

Deadlift

Deadlift
  • Stand up with your back facing the vertical structure and grasp the bar with both hands, knees and hips bent, arms extended.

  • Pull straight up until you are fully standing up while keeping your arms extended and allow yourself to slowly return after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Stiff-Legged Deadlift

Stiff-Legged Deadlift
  • Stand up with your back facing the vertical structure and grasp the bar with both hands, hips bent, arms and legs extended.

  • Pull straight up until you are fully standing up while keeping your arms extended and allow yourself to slowly return after a short pause.

  • Breathe out while raising yourself and breathe in while lowering yourself back.

Copyright © 2010-2012. All rights reserved.