Back Exercises
51
Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion)
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
START
FINISH
Success Tips
•Do not bend your neck forward or backward.
•Start each rep by retracting your shoulder blades.
•Release your shoulderblades 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 your arms hanging forward toward the pulleys.
•Bend over to about 45˚ and keep tension on the cables.
FINISH
•Slowly move your elbows backward as you bring the hands to a point just below your chest.
•Slowly extend the arms back to the Start position.
•Keep knees bent and back straight.
Standing Lat Row Alternating
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
START
FINISH
Success Tips
•Do not bend your neck forward or backward.
•Start each rep by retracting your shoulderblade of the arm moving backward.
•Release your shoulderblades at the end of each rep of the arm going forward.
•Keep your spine in alignment and chest lifted.
START
•Stand on the floor facing the engine.
•Grasp the Hand Grips with one arm hanging forward toward the pulley, and the other arm back with the elbow bent and forearm in line with the cable.
•Bend over to about 45˚ and keep tension on the cables
FINISH
•Slowly move one elbow backward bringing the hand to a point just below your chest, while the other arm moves forward with your hand moving toward the pulley.
•This is an alternating motion, with the arms moving in opposite directions.
•Keep knees bent and back straight.
