44
Back Exercises
Good Morning
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids
Position:
Accessory:
Lat Bar
Pulleys / Adjustable Arm Position:
START | FINISH |
Squat Frame Pulleys / 0
Success Tips
•Keep your chest lifted, spine aligned, abs tight and your back flat with no arch.
•Lift with your legs, not lower back or arms.
•Use a light resistance for this movement.
•Lift your head, keep your knees bent and feet on Standing Platform.
START
•Grasp the Squat Bar with your palms facing downward.
•Keep your legs bent slightly.
•Bend over, approximately 90˚ from your hips (not your waist).
FINISH
•Initiate the movement by pushing your hips forward.
•Slowly move your trunk until you are in the standing position. Back should be tightened when reaching upright position.
•Slowly return to the Start position without relaxing tension in your legs.
Standing Low Back Extension — (hip extension)
Muscles worked:
Lower Trapezius; Erector Spinae; Gluteus Maximus
Position:
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm Position:
Squat Frame Pulleys / 0, or 9
Success Tips
•Lift your chest, keep your knees bent and feet on Platform. Pinch shoulder blades together.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
•Move from the hips
START
START
•Slide the handles on the Hand Grips to one side and slide the straps over your forearms, tightening near your elbows.
•Bend your knees comfortably, arms crossed in front of chest. Pull the Hand Grips tightly into your chest.
•Pinch shoulder blades together and lean forward from the hips, at least 45˚, letting the tension out of the Cables.
FINISH
FINISH
•Keeping your chest lifted, move your entire torso upwards into a straight standing position by pivoting at the hips.
•Slowly return to the Start position without slouching or changing spinal alignment.
