Lat Pulldown, Seated Row, Bent-Over Row, Shrugs

WORKOUT

B A C K

Lat Pulldown

(Latissimus Dorsi)

1.Insert pin into weight stack at desired resistance level.

2.Attach Lat Bar to high pulley cable.

3.Adjust seat pad so your knees fit comfortably under leg hold-down foam rollers. Sit on seat pad facing into machine.

4.Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.

5.Keeping your elbows back during movement, slowly pull the Bar down until it lightly touches the upper part of your chest.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion,inhale on return motion.

Seated Row

(Latissimus Dorsi)

1.Insert pin into weight stack at desired resistance level.

2.Attach Low Row Bar to low pulley cable.

3.Sit on the floor with your knees slightly bent and your feet placed firmly against the foot brace.

4.Grasp the Bar in both hands. Straighten your arms and lean towards the pulley to completely stretch your Lats.

5.Simultaneously pull the Bar toward you and sit erect, being sure to keep your elbows close to your sides. Continue to pull the Bar until it touches your midsection.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

Bent-Over Row

(Latissimus Dorsi)

1.Insert pin into weight stack at desired resistance level.

2.Attach Low Row Bar to low pulley cable.

3.Set your feet shoulder width apart, grasp the Low Row Bar with both hands, palms facing away from the machine.

4.Straighten your arms and bend your legs slightly. Keeping your back straight, bend at the waist until your torso is at a 45o angle.

5.Keeping your elbows out, pull the Bar upward and slightly back until it touches your lower midsection.

6.Pause for a moment, then slowly return to the starting position. Repeat movement.

7.Exhale on exertion, inhale on return motion.

Shrugs

(Trapezius)

1.Insert pin into weight stack at desired resistance level.

2.Attach Low Row Bar to low pulley cable.

3.Stand, facing the machine with your feet set shoulder width apart.

4.Grasp the Bar and stand erect with your arms extended straight down and the Bar resting across your thighs. Allow the weight to pull your shoulders forward and downward.

5.Use Trapezius strength to “shrug” your shoulders upward and back as far as possible.

6.Pause for a moment, then slowly return to the starting position.

Repeat movement.

7. Exhale on exertion, inhale on return motion.