Bowflex ULTIMATE 2 User manual

WWWBOWFLEXCOM
The Bowflex Ultimate®2
Owner’s Manual
and Fitness Guide
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
(Shown with optional accessories)
000-4302-091530.D
Purchased Sept. 9, 2014
by Alessandro MK
Purchased Sept. 9, 2014
by Alessandro MK
by Alessandro Mencosby Alessandro Mencos

1
sAlways read and follow the Warning and Safety
labels attached to your BowflexUltimate®2.
Do not remove these labels. If you need
replacement labels, please call a Nautilus®
Representative at [phone].
s 2EADTHEOWNERSMANUALANDFOLLOWITCAREFULLY
before using the machine.
s 0ARENTSANDOTHERSINCHARGEOFCHILDRENSHOULD
be aware of their responsibility, because the
natural play instinct and the fondness for
experimenting of children can lead to situations
and behavior for which the training equipment is
not intended.
s .EVERALLOWCHILDRENTOUSETHEBowflex
Ultimate®2 unsupervised. To do so could
result in injury. If children are allowed to use
the equipment, their mental and physical
development should be taken into account.
They should be controlled and instructed on
the correct use of the equipment.
s 4HISEQUIPMENTISUNDERNOCIRCUMSTANCES
SUITABLEASACHILDRENSTOY
s )NSPECTYOURMACHINEFORANYWORNORLOOSE
components prior to use. Tighten or replace
any worn or loose components prior to use.
Pay close attention to cables, or belts and
their connections.
s .EVERUSEDUMBBELLSOROTHERWEIGHTEQUIPMENT
to incrementally increase the weight resistance.
Use only the Power Rod®units that came with
your Bowflex Ultimate®2.
s 3ETUPANDUSEYOURBowflexUltimate®2 on a
hard, level surface.
s $ONOTWEARANYLOOSEORDANGLINGCLOTHINGOR
jewelry while using the BowflexUltimate®2.
Stand clear of all moving components.
s "EFOREBEGINNINGANYEXERCISEPROGRAMCONSULT
your physician or health care professional.
Only he or she can determine the exercise
program that is appropriate for your particular
age and condition. If you experience any light-
headedness, dizziness, or shortness of breath
while exercising, stop the exercise and consult
your physician.
s 4HISMACHINEISMEANTFORINDIVIDUALCONSUMER
use only, and is not meant for use by
institutions.
s -AXIMUMUSERWEIGHTFORTHE"OWFLEX
Ultimate®2 is 300 pounds (136 kg). For your
safety, do not use or allow others to use the
BowflexUltimate®2 if they weigh in excess of
300 pounds (136 kg).
s !LLOWAWORKOUTAREAOFATLEASTvXv
m x 2 m) of free space for safe operation of the
BowflexUltimate®2.
s +EEPYOURBODYWEIGHTCENTEREDONTHE
machine, seat, or base frame platform while
exercising.
s 7HENUSINGTHE"OWFLEX5LTIMATE®2 home gym
for standing leg exercises, always grasp the Lat
Tower on your machine for stability.
s +EEPOUTOFTHEPATHOFTHE0OWER2OD®units
when exercising and make certain that observers
also stand clear of the BowflexUltimate®2 when
the Power Rod®units are in use.
s .EVERMOVEORADJUSTTHESEATWHILESITTINGONIT
Never stand on the seat.
s 7HENHOOKINGUP0OWER2OD®units do not
stand directly looking over the top of the rods.
Stand off to the side while attaching rods.
s .EVERATTEMPTTOEXERCISEWITHMORERESISTANCE
than you are physically able to handle.
s +EEPCABLESAND0OWER2OD®units bound with
the rod binding strap when not in use.
s "EFOREEXERCISINGMAKESURETHECABLEPULLEY
system is properly secured, properly attached,
and in perfect working condition.
s !LLEXERCISESINTHISMANUALAREBASEDONTHE
calibrated resistance and capacity levels of
the BowflexUltimate®2. Exercises
not in this manual are not recommended by
the manufacturer.
s .EVERATTEMPTTOEXERCISEWHILETHESEATRAILIS
in the folded position unless you are specifically
instructed to do so.
Safety Precautions
USE MACHINE AT YOUR OWN RISK.
USAGE IMPLIES KNOWLEDGE ON HOW TO USE IT SAFELY.
USE MACHINE AT YOUR OWN RISK.
USAGE IMPLIES KNOWLEDGE ON HOW TO USE IT SAFELY.

2
Please take your time to read through the
entire manual and follow it carefully before
attempting to use your Bowflex Ultimate®2.
Also locate and read all warning labels that
AREPOSTEDONTHEMACHINE)TSIMPORTANTTO
understand how to properly perform each
exercise before you do so using Power Rod®
Resistance.
Get to Know Your Bowflex Ultimate®2
Lat Bar
Lat Bar Rests
Pulley Frame
Rod Hook
Bench
6ERTICAL-AIN&RAME
Seat
Seat Rail
Cable
Rod Box
Adjustable
Pulley System
Pulley
Hand Grip/
Ankle Cuff
Standing/Squat Plat-
form
Spring Lock
Seat Pin
Leg Extension/
Leg Curl Attachment
Squat
Attachment
Preacher Curl
Attachment
Ab Curl
Attachment
(optional)
Preacher Curl
Attachment
Bowflex Ultimate®2 Parts Reference Guide
Leave hooks here!Leave hooks here!

3
Power Rod®Resistance
The Power Rod®units are made from a special
composite material. Your rods are sheathed
with a protective black rubber coating. Each rod
is marked with its weight rating on the “Rod
Cap”.
Adjusting And
Understanding
The Resistance
The Bowflex Ultimate®2
comes with 310 lb. (140 kg)
of nominal resistance {one
pair of 5 lb. (2.25 kg) rods,
two pairs of 10 lb. (4.5 kg)
rods, one pair of 30 lb. (13.5
kg) rods, and two pairs of
50 lb. (22.5 kg) rods}. If you
upgraded to a 410 lb. (185
kg) capacity, you will have
an additional pair of 50 lb. (22.5 kg) Power Rod®
units.
Note: The actual resistance supplied by the
rods can vary because of
environmental conditions,
such as temperature or
humidity.
Hooking The Power Rod®
Units To The Cables
You may use one rod
or several rods in
combination, to create
your desired resistance
level.
To hook multiple rods up
to one cable, bend the
closest rod toward the
cable and place the cable
hook through that rod
cap. You can then hook up the next closest rod
through the same cable hook.
Hooking up the closest rod first prevents rods
from crossing over the top of
one another.
Safety
When hooking the Power
Rod®units to the cable
hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting
and disconnecting the
Power Rod®units from the
cables.
When You Are Not
Using Your
Bowflex Ultimate®2
Disconnect the
cables from the
Power Rod®units
when your are not
using your Bowflex
Ultimate®2. Use the
rod binding strap
included with your
machine to bind all
the rods together at
the top. You can also
place your cables
and grips through the strap to keep them out
of the way.
Using Your Bowflex Ultimate®2
To upgrade to 410 pounds
(185 kg) of Power Rod®
Resistance please
call 1-800-663-6315
IMPORTANT!!!IMPORTANT!!!

22
22 Chest Exercises
Bench Press — Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
0ECTORALIS-AJOR$ELTOIDS4RICEPS
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
upper arms and torso throughout
motion.
s +EEPCHESTMUSCLESTIGHTENED
Limit and control your range of
motion.
s +EEPKNEESBENTFEETONFLOOR
head back against bench.
s +EEPELBOWSINFRONTOF
shoulders.
s +EEPSHOULDERBLADESPINCHED
together and maintain good
spinal alignment.
s 'RASP(AND'RIPSINBOTH
hands.
s 3LOWLYBENDYOURELBOWS
until hands are at chest
level. Rotate upper arms
away from torso, elbows
out, palms forward.
s ,INEUPARMSWITHCABLES
keeping your wrists straight.
s 2AISECHESTPINCH
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
s 0RESSYOURHANDSFORWARD
straightening your arms
while moving your hands
together. Do not lock
elbows.
s 2ETURNTO3TARTPOSITION
keeping your wrists at
shoulder width and in line
with the cables.
START ACTION
START FINISH
Chest Fly — Shoulder Horizontal Adduction (elbow stabilized)
START ACTION
START
s 'RASP(AND'RIPSINBOTH
hands.
s /PENYOURARMSINTOA
wide, elbow bent position.
Keeping elbows and
forearms below chest level,
palms forward.
s 2AISECHESTPINCH
shoulder blades together,
and maintain a slight,
comfortable arch in your
lower back.
s 3LOWLYPRESSYOURARMS
forward and upward,
straightening arms and
moving your hands
together.
s 3LOWLYRETURNTO3TART
position
FINISH
Muscles worked:
0ECTORALIS-AJOR!NTERIOR$ELTOID
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
upper arms and torso during
exercise.
s +EEPCHESTMUSCLESTIGHTENED
Limit and control your range of
motion.
s +EEPKNEESBENTFEETONFLOOR
head back against bench.
s 4OIMPROVEYOURPECTORALIS
involvement, keep your shoulder
blades pinched together
throughout upward and
downward movements.

Decline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
s 'RASP(AND'RIPSINBOTH
hands.
s #ABLESTRAVELBENEATHARMS
forearms aligned with cables.
s "ENDYOURELBOWSBACK
keeping upper arms at a 90°
angle from your torso. Elbows
should be 10° (5-6" or 13-15
cm) lower than the standard
Bench Press position.
s 2AISECHESTPINCHSHOULDER
blades together, and maintain
a comfortable arch in lower
back.
s 3LOWLYPRESSYOURHANDS
forward, straightening
your arms while moving
your hands to the center
and downward, at least 10°
below your shoulders. Do
not lock
your elbows.
s3LOWLYRETURNTOTHE
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
0ECTORALIS-AJOR$ELTOIDS4RICEPS
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
your upper arms and torso at the
start of the motion, and slightly
less than 90° at the finish.
s +EEPKNEESBENTFEETONFLOOR
head back against bench.
s $ONOTLETYOURELBOWSTRAVEL
behind your shoulders.
s +EEPSHOULDERBLADESPINCHED
together and maintain good
spinal alignment.
Incline Bench Press — Shoulder Horizontal Adduction (and elbow extension)
START ACTION
START
s 'RASP(AND'RIPSINBOTH
hands.
s #ABLESTRAVELABOVEFOREARMS
Keep your forearms in line
with the cables at all times.
s "ENDYOURELBOWSBACK
keeping upper arms at a 90°
angle from torso. Forearms
10-15° (6-8" or 13-20 cm)
higher than Bench Press
position.
s 2AISECHESTPINCHSHOULDER
blades together, and maintain
a slight arch in your lower
back.
s 3LOWLYPRESSYOURHANDS
forward, straightening your
arms and moving hands to
the center and downward,
at least 10° above your
shoulders.
s 3LOWLYRETURNTOTHE
starting position, keeping
your wrists steady and
your movements slow and
controlled.
FINISH
Muscles worked:
0ECTORALIS-AJOR$ELTOIDS4RICEPS
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
your upper arms and torso at the
start of the motion, and slightly
more than 90° at the finish.
s +EEPKNEESBENTFEETONFLOOR
head back against bench.
s $ONOTLETYOURELBOWSTRAVEL
behind your shoulders.
s +EEPSHOULDERBLADESPINCHED
together and maintain good
spinal alignment.
Chest Exercises 23

24 Chest Exercises
Resisted Punch — Shoulder Flexion, Elbow Extension, Scapular Protraction
START ACTION
START
s 3ITONTHEBENCHFACING
away from the Power Rod®
units.
s 2EACHBEHINDYOURBODY
and grasp one Hand Grip
with an overhand grip, as
shown above.
s "ENDYOURELBOWSUNTIL
your hands are level with
your waist.
s 5SINGMODERATESPEED
rotate your trunk and press
your arm(s) forward to
full extension, allowing
shoulder blade to move
forward at the end of the
punch.
s 3LOWLYRETURNTOTHE3TART
position. Do not relax the
tension in your arm.
s 9OUMAYVARYTHISEXERCISE
by using bilateral movement
with both arms or punching
upward or downward.
FINISH
Muscles worked:
Anterior Deltoid;Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINANUPRIGHTERECTPOSTURE
as your trunk rotates with the
punch.
s +EEPKNEESBENTANDFEETONFLOOR
s -AINTAINGOODSPINALALIGNMENT
Lying Cable Crossover — Shoulder Adduction (elbow stabilized)
START ACTION
START
s ,IEFLATONYOURBACKHEAD
toward the Power Rod®units.
Position yourself far enough
down the Bench to grasp the
Hand Grips over your head
with arms straight out to the
side.
s 'RASPTHE(AND'RIPS
palms facing down.
s 4IGHTENYOURABDOMINALS
to stabilize your spine.
-AINTAINASLIGHT
comfortable arch in your
lower back.
s +EEPINGYOURARMSSTRAIGHT
move your hands in an arc
upward and across your
torso toward the opposite
thigh.
s #ONTROLTHERETURNTOTHE
Start position by slowly
moving your arms back to
shoulder level, releasing
the shoulder blades and
keeping arms straight.
FINISH
Muscles worked:
0ECTORALIS-AJOR
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPCHESTLIFTEDTHROUGHOUT
exercise.
s +EEPKNEESBENTFEETONFLOOR
head back against bench.

25
Chest Exercises
Decline Chest Fly
START ACTION
START
s 3ITINTHEPOSITIONREACH
straight behind your body,
grasp the handles, and
slightly bend your elbows
with your palms facing
forward.
s+EEPINGKNEESBENTANDFEET
flat on the floor, lay your
head back against the bench
and straighten your arms to
the front. Lower your arms
8-10 inches from a regular
chest fly.
s 3LOWLYMOVEYOURARMS
outward, maintaining the
elbow in a slightly bent
position throughout the
movement.
s 3TOPWHENYOURUPPERARMS
are straight out to the sides,
level with your shoulders.
s 3LOWLYRETURNTOTHESTARTING
position keeping your chest
muscles tightened during
the entire motion.
FINISH
Muscles worked:
0ECTORALIS-AJOR!NTERIOR$ELTOID
Bench Position:
INCLINE
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
your upper arms and your torso
throughout the exercise.
s ,IMITANDCONTROLTHERANGEOF
motion so that your elbows do
not travel behind your shoulders.
s +EEPYOURSHOULDERBLADES
pinched
together and maintain good
spinal
alignment.

26 Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units.
s 'RASPTHE(AND'RIPS+EEP
palms down and arms
straight.
s 3ITUPSTRAIGHT"ENDSLIGHTLY
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
s ,IFTYOURCHESTANDKEEPYOUR
shoulder blades together.
s +EEPFOREARMSINLINEWITH
cables.
s !LLOWINGYOURARMSTOBEND
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms
and torso.
s -OVEUNTILYOURELBOWS
are slightly behind your
shoulders, then slowly
reverse back to the Start
position.
s +EEPYOURSHOULDERBLADES
tightened throughout
motion.
FINISH
Muscles worked:
2EARAND-IDDLE$ELTOIDS0OSTERIOR
Rotator Cuff; Upper Latissimus;
4ERES-AJOR4RAPEZIUS2HOMBOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINAANGLEBETWEEN
your upper arms and torso during
motion.
s +EEPKNEESBENTANDFEETONFLOOR
s 4OWORKONEARMATATIMEPLACE
non-working hand on bench to
stabilize.
s +EEPSHOULDERBLADESPINCHED
together and maintain good
spinal alignment.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
START ACTION
START
s 2EMOVETHEBENCHANDSTAND
on the platform, straddling the
seat rail and facing the Power
Rod®units.
s 'RASPTHE(AND'RIPSPALMS
facing each other.
s !LIGNYOURSPINEANDBEND
forward slightly at the hips
(15-20°).
s ,ETARMSHANGINLINEWITH
cables.
s %LEVATESHOULDERSSLIGHTLY
toward back of head, keeping
spine aligned.
s 3LOWLYRAISEYOURARMSOUT
to your sides, at a 90° angle
from your body.
s +EEPYOURFOREARMSFACING
outward throughout the
movement.
s 3LOWLYRETURNTOTHE3TART
position without relaxing
muscle tension.
FINISH
Muscles worked:
-IDDLE$ELTOIDS5PPER4RAPEZIUS
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTSWINGYOURARMSUPWARD
or move your trunk during the
motion.
s +EEPYOURFEETONFLOOR

27
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
START ACTION
START
s 3ITONTHEBENCHFACING
away from the Power Rod®
units.
s +EEPYOURCHESTUPABS
tight and maintain a slight
arch in lower back.
s 'RASP(AND'RIPSPALMS
facing out.
s 2AISETHE(AND'RIPSTO
head level so your elbows
are equal to shoulder level.
Keep your palms facing
forward.
s 3TRAIGHTENYOURARMSSLOWLY
over your head, focusing on
moving your elbows up and
inward toward your ears.
s 3LOWLYRETURNTOTHE3TART
position, keeping tension
in your front shoulder
muscles.
FINISH
Muscles worked:
Front Deltoids; UpperTrapezius;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETONFLOOR
s $ONOTINCREASETHEARCHINYOUR
lower back as you raise your
arms, but keep your spine steady
and tight.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
START ACTION
START
s 3ITONTHEBENCHFACING
away from the Power Rod®
units.
s +EEPYOURCHESTUPABS
tight and maintain a slight
arch in lower back.
s 'RASPTHE(AND'RIPS
palms facing back, arms
straight at your sides.
s +EEPINGYOURARMSSTRAIGHT
move them forward, leading
with your forearms, until
arms are extended in front
of you at shoulder height.
s !RMSMAYBEMOVED
alternately or together.
s 3LOWLYRETURNTOTHE3TART
position next to the torso.
FINISH
Muscles worked:
&RONTAND-IDDLE$ELTOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s +EEPKNEESBENTANDFEETONFLOOR
s $ONOTINCREASETHEARCHINYOUR
lower back as you raise your
arms, but keep your spine steady
and tight.

28 Shoulder Exercises
Shoulder Extension — (elbows stabilized)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units.
s 'RASPTHE(AND'RIPS
palms facing down,
arms straight and at
approximately a 45° angle
from torso.
s 4IGHTENYOURTRUNKMUSCLES
to stabilize your spine while
maintaining a slight arch in
the lower back.
s )NITIATEMOVEMENTBY
pinching shoulder blades
together.
s #ONTINUEMOVEMENTBY
moving your hands in an
arc downward, along your
sides, until hands are level
with hips.
s 7ITHCONTROLLEDMOVEMENT
slowly return to the Start
position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR2EAR
$ELTOID-IDDLE4RAPEZIUS2HOM-
boids;Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s+EEPYOURLATSTIGHTENED
throughout the motion.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s 2ELEASEYOURSHOULDERBLADESAT
the end of each rep and initiate
new rep by retracting your
shoulder blades.
Shoulder Shrug — Scapular Elevation
START ACTION
START
s 3TANDONTHEPLATFORM
facing the Power Rod®
units.
s 2EACHDOWNANDGRASPTHE
Hand Grips, palms facing
each other.
s ,ETYOURARMSHANGAT
your sides.
s 3LOWLYRAISEYOURSHOULDERS
towards the back of your
head, keeping your neck
and head still.
s 3LOWLYREVERSEBACKTOTHE
Start position, keeping your
upper trapezius muscles
tight throughout the
motion.
FINISH
Muscles worked:
UpperTrapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s $ONOTBENDYOURNECKORSLOUCH
during this exercise.
s 2AISESHOULDERSEVENLY
s &ORVARIATIONTRYTHISEXERCISE
bent forward slightly from the
hips.

29
Shoulder Exercises
Scapular Protraction — (elbows stabilized)
START ACTION
START
s 2EACHBEHINDYOURBODY
grasp the Hand Grips and
straighten your arms in
front of you at a 90° angle
from torso.
s +EEPYOURARMSINLINEWITH
the cables, palms facing
down and wrists straight.
s +EEPINGYOURARMSSTRAIGHT
and in line with the cables,
slowly move your shoulder
blades forward off the
bench, bringing your hands
together using only your
shoulder muscles.
s 3LOWLYRETURNTOTHE3TART
position, keeping tension in
your shoulder blades.
FINISH
Muscles worked:
Serratus Anteriors
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor. Lean head back against
the bench.
s +EEPYOURSPINEALIGNEDANDA
slight arch in your lower back.
s -AINTAINAANGLEBETWEEN
upper arms and torso throughout
exercise.
s $ONOTSLOUCHFORWARDORUSE
your arm muscles to assist this
motion. Keep this motion only in
the shoulder blades
Scapular Depression
START ACTION
START
s ,IEONTHEBENCHHEAD
toward the Power Rod®
units.
s 'RASPTHE(AND'RIPSAND
bring your arms straight
down your sides along your
trunk.
s 4IGHTENYOURTRUNKMUSCLES
to stabilize your spine while
maintaining a slight arch in
your lower back.
s +EEPINGYOURARMSSTRAIGHT
slide your shoulder blades
downward, toward your
hips.
s 7HENYOURSHOULDERBLADES
have fully depressed, slowly
return to the Start position.
FINISH
Muscles worked:
LowerTrapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTLOSESPINAL
alignment—keep your chest lifted
and head on bench.
s +EEPKNEESBENTANDFEETFLAT
on floor.

30 Shoulder Exercises
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units.
s 'RASPTHE(AND'RIPS
palms facing down, arms
straight.
s ,IEBACKSLOWLYSUPPORTING
your head on the bench.
s +EEPYOURCHESTLIFTED
maintaining a slight arch
in your lower back.
s +EEPINGYOURARMS
straight, move them in
an arc upwards until they
are directly over your
shoulders.
s 9OUMAYPERFORMTHIS
move with both arms
simultaneously or one at a
time.
s 7ITHCONTROLLEDMOVEMENT
slowly return to the Start
position.
FINISH
Muscles worked:
&RONTAND-IDDLE$ELTOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s $ONOTINCREASETHEARCHINYOUR
lower back while you are lifting
your arms.
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
s 3ITONTHE"ENCHFACINGTHE
Power Rod®units.
s 'RASPTHE(AND'RIPS
palms facing floor, arms
nearly straight.
s 3ITUPSTRAIGHTANDBEND
slightly forward from the
hips until arms/cables are in
front of body at a 90˚ angle
from torso.
s -AINTAININGTHEBENDIN
your arms, move your arms
outward and backward.
s 7HENYOURELBOWSARE
slightly behind your
shoulders, slowly return to
the Start position, keeping
your rear shoulder muscles
tightened throughout
movement.
FINISH
Muscles worked:
2EAR$ELTOIDS-IDDLE$ELTOIDS
Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTLOSESPINALALIGNMENT
keep your chest lifted.
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPYOURSPINEALIGNEDANDA
slight arch in your lower back.
s -AINTAINAANGLEBETWEEN
upper arms and torso throughout
exercise.

31
Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units.
s 3PREADTHECUFFFROMTHE
Hand Grips and slide them
over your forearms, near
the elbow.
s +EEPYOURCHESTLIFTED
maintaining a slight arch in
your lower back.
s 2AISEYOURARMSDIRECTLY
out to your sides, nearly
shoulder level.
s !TTHETOPOFTHEMOVEMENT
you may need to rotate
your hands slowly to
prevent the cuff from sliding
off.
s 7ITHCONTROLLEDMOVEMENT
slowly return to the Start
position.
FINISH
Muscles worked:
3UPRASPINATUS-IDDLE$ELTOIDS
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s $ONOTINCREASESWINGARMS
upward or move trunk during
movement.
Scapular Retraction
START ACTION
START
s 3ITONTHE"ENCHFACINGTHE
Power Rod®units.
s 'RASPTHE(AND'RIPS
palms facing each other.
s +EEPINGYOURARMSSTRAIGHT
slowly pinch your shoulder
blades together.
s 7HENSHOULDERBLADESARE
fully retracted, slowly return
to the Start position.
FINISH
Muscles worked:
-IDDLE4RAPEZIUS2HOMBOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTLOSESPINALALIGNMENT
keep your chest lifted.
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPYOURSPINEALIGNEDANDA
slight arch in your lower back.
s $ONOTUSEYOURARMMUSCLESFOR
this movement.

32 Shoulder Exercises
Rotator Cuff External Rotation
START ACTION
START
s 3ITONTHEBENCHWITHONE
side towards the Power Rod®
units.
s 5SINGTHEARMFURTHESTFROM
the rods, reach across your
body, grasp the handle nearest
you and draw that arm back
into your side, keeping your
elbow bent, forearm against
your abdomen and your elbow
against your side.
s 0OSITIONYOURSELFONTHEBENCH
to remove any slack in the
cable.
s 2OTATEYOURFOREARMAWAY
from your abdomen and out
to the side, keeping your
elbow and upper arm by
your side during the entire
motion.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHYOUROTHERARM
on the other side of the
machine.
FINISH
Muscles worked:
4ERES-INOR)NFRASPINATUS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s #ONTROLTHEMOTIONDURINGTHE
entire exercise. DO NOT USE
-/-%.45-
s $ONOTROTATEYOURSPINETOGET
additional range of motion. Try
for pure external rotation of your
SHOULDER-OREISNOTBETTER
s 5SELIGHTRESISTANCEONLY9OU
should perform 12–15 perfect
reps.
Rotator Cuff Internal Rotation
START ACTION
START
s 3ITONTHEBENCHWITHONE
side towards the Power
Rod®units.
s 'RASPTHEHANDLENEAREST
you and draw your upper
arm into your side, keeping
your elbow bent, lower arm
out in front.
s $ISTANCEYOURSELFONTHE
bench to eliminate slack in
the cable
s 2OTATEYOURFOREARM
towards your abdomen,
keeping your elbow by
your side during the entire
motion.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHTHEOTHERARM
on the other side of the
bench.
FINISH
Muscles worked:
3UBSCAPULARIS0ECTORALIS-AJOR
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s #ONTROLTHEMOTIONDURINGTHE
entire exercise. DO NOT USE
-/-%.45-
s $ONOTROTATEYOURSPINETOGET
additional range of motion. Try for
pure rotation of your shoulder.
-OREISNOTBETTER
s 5SELIGHTRESISTANCEONLY9OU
should perform 12–15 perfect
reps.

33
Shoulder Exercises
Stiff Arm Pulldown
START ACTION
START
s 2EMOVETHEBENCHAND
stand facing the Power
Rod®units straddling the
rail.
s 'RASPTHELATBARWITHYOUR
palms down and step back
slightly.
s "ENDOVERSLIGHTLYFROM
your hips (not your waist),
lift your chest and tighten
your abdominals to
stabilize your spine while
maintaining a very slight
arch in your lower back.
s )NITIATETHEMOVEMENTBY
lowering your shoulders
down and together.
s +EEPINGYOURARMSSTRAIGHT
continue by slowly moving
your hands in an arc toward
your legs.
s 3LOWLYRETURNTOTHESTARTING
position without relaxing.
FINISH
Muscles worked:
Latissimus Dorsi
Bench Position:
Removed
Accessory:
Lat Bar
Pulleys:
LatTower
Success Tips
s $ONOTLOSESPINALALIGNMENT
s +EEPYOURLATSTIGHTENED
throughout the entire motion.
s 2ELEASEYOURSHOULDERBLADESAT
the end of each rep and initiate
each new rep by lowering your
shoulder blades.
s +EEPYOURELBOWSNEARLYSTRAIGHT
(not locked).

34 Back Exercises
Lying Lat Pulldowns
START ACTION
START
s ,IEONYOURBACKONTHEBENCH
head near the Power Rod®
units.
s 3LIPYOURARMSTHROUGHTHE
Hand Grips, slide the cuffs
past your elbows and tighten
them enough to stabilize.
s 7ITHYOURPALMSFACING
inward, slide your body
down the bench far enough
that your arms are fully
extended—your glutes may
hang off the end of the bench.
s )NITIATETHEMOVEMENTBY
pulling your shoulder blades
downward. Slowly start
bending your elbows, pulling
them down toward your hips
and then inward into your
trunk.
s 3LOWLYRETURNTOTHE3TART
position, allowing your
arms and shoulder blades
to move back without
relaxing the tension in your
shoulders.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor. Lean head back against
the bench.
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
s +EEPYOURLATSTIGHTENED
throughout this exercise.
s 2ELEASEYOURSHOULDERBLADES
at the top of each rep. Initiate
each new rep by depressing your
shoulder blades.
Low Back Extension — Seated (with hip extension)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units.
s 'RASPTHE(AND'RIPS
and slide them over your
forearms, tightening near
your elbows.
s "RACEYOURHEELSONTHE
platform, knees bent
comfortably, arms crossed
in front of chest. Pull the
Hand Grips into your chest.
s 0INCHSHOULDERBLADES
together and lean forward
from the hips only.
s +EEPINGYOURCHESTLIFTED
move your entire torso
backwards by pivoting at
the hips.
s 3LOWLYRETURNTOTHE3TART
position without slouching
or changing spinal
alignment.
FINISH
Muscles worked:
Erector Spinae
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor. Lean head back against
the bench.
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
s +EEPYOURLATSTIGHTENED
throughout this exercise.
s 2ELEASEYOURSHOULDERBLADES
at the top of each rep. Initiate
each new rep by depressing your
shoulder blades.

35
Back Exercises
Wide Pulldowns — Shoulder Adduction (with elbow flexion)
START ACTION
START
s 'RASPTHE"ENT,AT"AR
using the wide grip
determined by following
the directions in the
Success Tips, then sit on
the bench, facing the Power
Rod®units.
s 0OSITIONYOURTHIGHSDIRECTLY
under the Lat Tower pulleys.
Sit upright.
s +EEPYOURARMSEXTENDED
and straight.
s )NITIATEMOVEMENTBYPULLING
shoulder blades together
while simultaneously
drawing elbows down and
inward.
s "ENT,AT"ARMAYNOTTOUCH
your chest. At the end of the
motion, arms should be near
your sides, shoulder blades
fully depressed.
s +EEPFOREARMSFACING 
upward.
s 3LOWLYRETURNTO3TART 
position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
LatTower
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s 4O DETERMINETHEAPPROPRIATE
grip width for you, hold your
arms straight out to your sides at
shoulder height. Bend your elbows
approximately 90°. Hands should
be no wider apart than your
elbows (beginners may narrow
their grip to increase comfort).
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
START ACTION
START
s !TTACHA(AND'RIPTOEACH
cable on the Lat Tower
Pulleys.
s 3TRADDLETHEBENCHFACING
the Power Rod®units, grasp
a Hand Grip in each hand,
palms facing each other
and sit down on the bench.
s 0OSITIONYOURTHIGHSDIRECTLY
under the Lat Tower pulleys.
Sit upright.
s +EEPHANDSATSHOULDER
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward
towards your sides.
s !TTHEENDOFTHEMOTIONARMS
should be near your sides,
shoulder blades depressed,
forearms facing upward.
s 3LOWLYRETURNTO3TART 
position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
LatTower
Success Tips
s +EEPYOURCHESTLIFTEDABSTIGHT
and a very slight arch in your
lower back.
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPTHELATSTIGHTENED
throughout the entire motion.

36 Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod®units, with your
posterior near the back
(leg extension) end of the
bench.
s 'RASPTHE(AND'RIPS
palms facing each other.
s 0LACEYOURHEELSONTHE
edge of the Standing
Platform and bend your
knees comfortably.
s )NITIATETHEMOVEMENTBY
pinching your shoulder
blades together.
s 0ULLYOURUPPERARMS
downward and backward,
brushing past the sides of
the body while keeping
your forearms pointing in
the direction of the cable.
s 3LOWLYRETURNTOTHE
Start position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s $ONOTBENDYOURTORSOFORWARD
s +EEPYOURCHESTLIFTEDAND
maintain spinal alignment.
s 2ELEASEYOURSHOULDERBLADES
at the end of each rep. Initiate
each new rep by pinching your
shoulder blades
Reverse Grip Pulldowns
START ACTION
START
s 'RASPTHELATBARWITHAN
under hand grip, shoulder
width apart, and sit on the
seat facing the Power Rod®
units.
s 0OSITIONYOURTHIGHSUNDER
the pulleys and sit upright
with your arms extending
upward.
s )NITIATETHEMOVEMENT
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows in an
arc, towards the sides of
your body.
s 3LOWLYRETURNTOTHESTARTING
position allowing your arms
and shoulder blades to
move fully upward.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Back Bench
Accessory:
Lat Bar
Pulleys:
LatTower
Success Tips
s +EEPYOURLATSTIGHTENED
throughout the entire motion.
s -AINTAINGOODSPINALALIGNMENT
abs tight, slight arch in your lower
back.

Standing Lat Row
37
Back Exercises
START ACTION
START
s 2EMOVETHESEATSTANDON
the platform facing away
from the Power Rod®units,
and grasp the handles with
an overhand grip, arms
hanging toward pulleys.
"ENDOVERTOABOUT
slight tension in the cables.
s3LOWLYMOVEYOURELBOWS
backward as you bring the
handles to a point below
your chest.
s3LOWLYLOWERTHEHANDLES
to the starting position,
keeping knees bent and back
flat.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
"ICEPS4ERES-AJOR
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTBENDYOURNECKFORWARDOR
backward.
s 2ELEASEYOURSHOULDERBLADESAT
the end of each rep.
s 3TARTEACHREPBYRETRACTINGYOUR
shoulder blades.
s +EEPYOURSPINEALIGNEDCHEST
lifted.
Wide Pulldowns with Grips
START ACTION
START
s &ACINGTHE0OWER2OD®
units, grasp the handles
with an overhand grip then
sit on
the bench.
s 0OSITIONYOURTHIGHSDIRECTLY
under the pulleys and sit
upright with your arms
extending upward.
s -AINTAINGOODSPINAL
alignment, chest lifted, abs
tight and with a very slight
arch in your lower back.
s )NITIATETHEMOVEMENT
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows
downward to the sides
toward your torso.
s 3LOWLYRETURNTOTHESTARTING
position allowing your arms
and shoulder blades to
move fully upward, without
relaxing your muscles.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
"ICEPS4ERES-AJOR
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Lat tower
Success Tips
s $ONOTLOSESPINALALIGNMENT
s +EEPYOURABSANDTORSO
tightened throughout the entire
motion.