Back Exercises
SEATED LAT ROWS — Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement.
Pulley position: Narrow only.
Starting position:
•Sit on the bench facing the Power Rods.
•Grab handles with palms facing each other.
•Place heels on the end of the platform, bend the knees comfortably.
•Sit up straight with your spine in good alignment.
Motion:
•Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body.
•Continue moving the arms past the sides of the body while keeping the forearms pointing in the direction of the cable.
•Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching.
Optional motions:
•Bilateral movement – both arms pulling at the same time.
•Unilateral movement – performing all reps with one arm before moving to the next.
•Alternating – performing one rep on one side and then the next rep on the other side.
•Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).
Key points:
•Do not bend your torso forward at any point.
•Do not lose spinal alignment — keep chest lifted.
START
FINISH
LYING LAT FLY — Shoulder Adduction (elbow stabilized near extension)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back, as well as involving your biceps which are located on the front of your upper arms.
Pulley position: Wide.
Starting position:
•Lie on your back, head toward the Power Rods.
•Grasp the handles and straighten the arms out to the sides with your palms facing away from the pulleys, knees bent, and feet flat on the floor.
•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
•Initiate the movement by pulling your shoulder blades down toward your bottom while simultaneously pulling your arms out to the sides, then down and inward toward the sides of the torso.
•Slowly return to the starting position, allowing your arms and shoulder blades to move back up/out toward the Power Rods without relaxing.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.
START
FINISH
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