Back Exercises
Lying Lat Fly—Shoulder Adduction
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Keep your knees bent and feet flat on the floor.
•Keep your lats tightened throughout the entire motion.
•Keep your spine aligned, abs tight, and a slight arch in your lower back.
•Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
START
Start
•Lie on your back with your head toward the Power Rod® unit, knees at the edge of Bench.
•Grasp the Handgrips, then straighten your arms out to your sides, hands slightly above your head and palms facing away from the Pulleys.
•Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back.
FINISH
Action
•Initiate the movement by moving your arms in an arch down toward your hips, using slow, controlled movement. Keep your forearms in line with the cables.
•Slowly return to the Start position, allowing your arms to move back upward in an arch toward the Power Rod® unit.
Lying Narrow Lat Pulldowns
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
•Keep your knees bent and feet flat on the floor. Lean your head back against the Bench.
•Keep your spine aligned, abs tight, and a slight arch in your lower back.
•Keep your lats tightened throughout this exercise.
•Release your shoulder blades at the top of each rep. Initiate each new rep by depressing your shoulder blades.
START
Start
•Lie on your back on the Bench with your head near the Power Rod® unit.
•Slip your arms through the Handgrips, slide the cuffs past your elbows and tighten them enough to stabilize.
•With your palms facing inward, slide your body down the Bench far enough that your arms are fully extended.
FINISH
Action
•Initiate the movement by pulling your shoulder blades downward.
•Slowly start bending your elbows, pulling them down toward your hips and then inward to your torso.
•Slowly return to the Start posi- tion, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders.
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