52
Back Exercises
Standing Single Arm Lat Row Low Pulley — Shoulder Extension
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator 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.
•Release your shoulderblade at the end of each rep.
•Keep your spine in alignment and chest lifted.
•Do not throw the resistance or use momentum to gain more trunk
START
•Stand on one side of the seat rail, facing the engine, with the foot closest to the seat rail forward.
•Grasp the handle with the hand grip away from the seat
•Bend over to about 45˚, and keep tension on the cables.
FINISH
•Slowly move your elbow backward as you bring the hands to a point just below your chest while rotating your trunk in the same direction that you are pulling.
•Slowly extend the arm back to the Start position and rotate your trunk back to the center.
•Keep knees bent and back straight.
Standing Single Arm/ Single Leg Lat Row Low Pulley — Shoulder Extension
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps; Teres Major. Also hip and core rotator muscles, and hip and knee flexor muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
•Do not bend your neck forward or backward.
•Start each rep by retracting your shoulderblade.
•Release your shoulderblade at the end of each rep.
•Keep your spine in alignment and chest lifted.
•Do not throw the resistance or use momentum to gain more trunk
START
START
•Stand on one side of the seat rail facing the engine with the opposite foot forward of the side you are pulling from.
•Grab the handle with the arm hanging forward toward the pulley.
•Bend over to about 45°, keep tension on the cables.
FINISH
FINISH
•Slowly move your elbow backward as you rotate your trunk in the same direction, while flexing your hip/leg forward.
•Slowly extend the arm back to the Start position and counter rotate your trunk back, while extending you hip/leg back.
•Keep knee on the standing leg bent, while keeping the back straight.
