Back Exercises
Lying Lat Fly — Shoulder Adduction
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Shoulder Cuff
Pulleys:
Chest Bar
Success Tips
•Keep knees bent and feet flat on floor.
•Keep your lats tightened throughout 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, head toward Power Rods®, knees at the edge of bench.
•Grasp the Hand Grips, then straighten your arms out to your sides, hands slightly above your head, palms facing away from pulleys.
•Tighten your abs to stabilize your spine while maintaining a slight arch in your lower back.
FINISH
ACTION
•Initiate the movement by pulling yourshoulderbladesdownwards. Pull your arms in an arc into your sides, keeping them as straight as possible and using slow, controlled movement.
•Slowly return to the Start position, allowing your arms and shoulder blades to move back upward and outward toward the Power Rods®.
Lying Narrow Lat Pulldowns
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
•Keep knees bent and feet flat on floor. Lean 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, head near the Power Rods®.
•Slip your arms through the Hand Grips, 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
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 into your torso.
•Slowly return to the Start position, allowing your arms and shoulder blades to move back without relaxing the tension in your shoulders.
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