48
Back Exercises
Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion)
Muscles worked:
Latissimus Dorsi, Rear Deltoids, Biceps Teres Major. Also Hip and core stabiliz- ers.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
START
FINISH
Success Tips
•Do not bend your neck forward or backward.
•Start each rep by retracting your shoulder blades.
•Release your shoulder blades at the end of each rep.
•Keep your spine in alignment and chest lifted.
START
•Stand on the floor facing the engine.
•Grasp the Hand Grips with the arms forward toward the pulleys.
•Keep chest lifted, abs tight and a slight arch in the lower back.
FINISH
•Slowly move your elbows back and inward toward your outside edge of the rib cage.
•Slowly extend the arms back to the Start position.
•Keep knees bent and back straight.
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
0
Success Tips
•Keep your chest lifted, abs tight, and a very slight arch in your lower back.
•Keep knees bent and feet flat on platform.
•Keep the lats tightened throughout the entire motion.
START
START
•Straddle the bench facing the engine, grasp a Hand Grip in each hand, palms facing each other and sit down on the bench.
•Slide back on the bench to get tension on the cables.
FINISH
FINISH
•Keep hands at shoulder width, arms straight. Initiate movement by pulling your shoulderblades back while simultaneously bending your elbows, drawing them down and inward towards your sides.
•At the end of the motion, arms should be near your sides, shoulderblades back, forearms facing upward.
•Slowly return to Start position.
