46
Back Exercises
Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
Success Tips
START |
| FINISH |
|
|
|
STARTFINISH
•Lift your chest, keep your knees bent and feet on Standing Platform.
•Do not bend your neck forwards or backwards during motion.
•Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
•Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa).
•Sit, arms extending upward, muscles relaxed and ready.
•You may position your thighs directly beneath the pulleys, but lean back slightly from hips.
•Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your hips and then inward into your trunk.
•At end of motion, shoulders should be fully depressed.
•Forearms should stay in line with the direction of the cables.
•Slowly return to the Start position, without relaxing the tension in your shoulders.
Stiff Arm Pulldown
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Lower Trapezius; Biceps
Position:
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
Success Tips
•Lift your chest, keep your knees bent and feet on Standing Platform.
•Do not bend your neck forwards or backwards during motion.
•Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
START
START
•Grasp the Lat Pulldown Bar, keeping your hands next to each other with an underhand grip, and then sit, with your arms extending upward, muscles relaxed and ready.
•You may position your thighs directly beneath the pulleys, but lean back slightly from hips.
FINISH
FINISH
•Initiate the movement by lowering your shoulder blades, bringing them down and together.
•Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs.
•Slowly return to the Start position without relaxing muscle tension.
