54
Back Exercises
Lying Shoulder Pullover
Muscles worked:
Latissimus Dorsi; Teres Major; Deltoids; Triceps; Chest
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
•Release your shoulderblades at the end of each repetition and initiate each new rep by depressing your shoulderblades.
•Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back.
•Keep the lats tight throughout the motion.
START
START
•With the bench flat, lie on your back with your head facing the engine.
•Position yourself far enough down the bench to allow the arms to extend overhead.
•Keep knees bent and feet on or near the floor.
FINISH
FINISH
•Move both arms in a arc upward and then down toward your legs.
•Keep shoulderblades on the bench and slide them toward your hips as you move your arms.
.• Control the return motion to the Start position by slowly moving the arms overhead and releasing the shoulderblades.
Reverse Grip Lat Pulldown – Shoulder extension with elbow flexion
Muscles worked:
Latissimus Dorsi, Teres Major, Rear Deltoids and Biceps
Bench Position:
Flat
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
START |
| FINISH |
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|
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•Keep chest lifted, abs tight and a very slight arch in your lower back.
•Keep knees bent and feet flat on the floor.
•Keep the lats tight throughout the motion.
START
•Straddle the bench facing the engine, grab the hand grips with the palms facing upward and sit down on the bench.
•Slide back on the bench to get tension on the cable.
FINISH
•Keep hands at shoulder width, arms straight.
•Initiate the movement by pulling your shoulder blades back while bending your elbows, drawing them down and in toward your sides.
•At the end of the motion, arms should be near your sides, shoulders blades back and palms facing up.
•Slowly return to the Start position.
