Back Exercises
49
Seated Lat Rows — Shoulder Extension (and elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9 (low lat rows) 1, 2 (high lat rows)
START
FINISH
Success Tips
•Keep knees bent and feet flat on the footrest.
•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
•Sit on the bench facing the engine, near the back (leg extension) end of the bench.
•Grasp the Hand Grips, palms facing each other.
•Place your feet on the footrest and bend your knees comfortably.
FINISH
•Initiate the movement by pinching your shoulder blades together.
•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.
•Slowly return to the Start position.
Lying Lat Fly
Muscles worked:
Latissimus Dorsi; Teres Major
Bench Position:
Flat Back Bench
Adjustable Arm Position:
Hand grips, connected at shortened ring.
Adjustable Arm Position:
7, 8
Success Tips
•Keep your lats tightened throughout the entire motion.
•Maintain good spinal alignment, abs tight, slight arch in your lower back.
START
START
•Lie flat on your back on the bench, head toward the engine.
•Position yourself far enough down the bench to grasp the Hand Grips at shoulder level with arms straight out.
•Grasp the Hand Grips, palms facing down.
•Tighten abs to stabilize your spine. Maintain a slight arch in your lower back.
FINISH
FINISH
•Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows in an arc, towards the sides of your body.
•Slowly return to the Start position allowing your arms and shoulder blades to move fully upward.
