Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
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.
•Do not bend your torso forward.
•Keep your chest lifted, and maintain spinal alignment.
•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades.
START
Start
•Sit on the Bench, facing the Power Rod® unit, with your posterior near the back (leg extension) end of the Bench.
•Grasp the Handgrips, palms facing each other.
•Place your heels on the edge of the Standing Platform, and bend your knees comfortably.
FINISH
Action
•Initiate the movement by pinching your shoulder blades together.
•Pull your upper arms down- ward and backward while rotating your palms inward, brushing past the sides of your body while keeping your fore- arms pointing in the direction of the cable.
•Slowly return to the Start position.
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear Deltoids, Lower Trapezius, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
•Keep your lats tightened throughout the entire motion.
•Keep your chest lifted, and maintain spinal alignment, keeping a very 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.
•Keep your elbows nearly straight (do not lock elbows) throughout the exer- cise.
START
Start
•Straddle the Seat Rail, facing the Power Rod® unit.
•Grasp the Handgrips with your palms facing down.
•Step back slightly, making sure there is enough move- ment in the cable to complete your full range of motion with this exercise.
•Bend slightly at the hips, lift your chest, and tighten your abs to stabilize spine.
FINISH
Action
•Initiate the movement by low- ering your shoulder blades, bringing them down and together.
•Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs.
•Slowly return to the Start position without relaxing muscle tension.
32
