50
Back Exercises
Stiff Arm Pulldown
Muscles worked:
Latissimus Dorsi
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
•Do not lose spinal alignment.
•Keep your lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by lowering your shoulder blades.
•Keep your elbows nearly straight (not locked).
START
START
•Sit on the Bench facing the engine.
•Grasp the Hand Grips, palms facing each other.
START
•Remove the bench and stand facing the engine straddling the rail.
•Grasp the Hand Grips with your palms down and step back slightly.
•Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in your lower back.
FINISH
FINISH
•Keeping your arms straight, slowly pinch your shoulder blades together.
•When shoulder blades are fully retracted, slowly return to the Start position.
FINISH
•Initiate the movement by lowering your shoulders down and together.
•Keeping your arms straight, continue by slowly moving your hands in an arc toward your legs.
•Slowly return to the Start position without relaxing.
Standing Lat Row High Pulley
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major
Bench Position:
Remove seat
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
START |
| FINISH |
|
|
|
•Do not bend your neck forward or backward.
•Release your shoulder blades at the end of each rep.
•Start each rep by retracting your shoulderblades.
•Keep your spine aligned, chest lifted.
START
•Remove the seat, stand on the floor facing the engine, and grasp the Hand Grips, arms hanging toward pulleys.
FINISH
•Slowly move your elbows backward, keeping the chest lifted.
•Slowly return the handles to the Start position, keeping knees bent and a slight arch in your lower back
.• Stop your arm motion when the elbows reach your sides.
