Back Exercises
REVERSE GRIP PULLDOWNS — Shoulder Extension (with elbow flexion)
Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.
Pulley position: Lat tower.
Starting position:
•Facing the Power Rods, grasp the bar with an underhand grip, approximately shoulder width. Then sit on the bench.
•Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
•Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
Motion:
•Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the front, and then back toward the sides of your body.
•At the end of the motion, your arms should be drawn near your sides (although may not be touching your sides), your shoulder blades should be fully depressed toward your hips and your forearms must be upward in line with the direction of the cables (not forward).
•Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
•Do not lean backward as you pull.
•Keep the chest up, especially at the bottom of the movement.
START
FINISH
SCAPULAR RETRACTION
Muscles worked: This exercise develops the muscles between your shoulder blades (middle trapezius and rhomboids), that pull your shoulder blades together and are essential to good posture.
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 hips and knees comfortably, arms straight.
•Lift your chest, sit up straight with your spine in good alignment and tighten your trunk muscles.
Motion:
•Keeping your arms straight, slowly pinch your shoulder blades together.
•When your shoulder blades are fully retracted, slowly return to the starting position.
Key points:
•Do not bend your torso forward.
•Do not lose spinal alignment – keep chest lifted.
•Do not bend and pull with your arm muscles.
START
FINISH
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