Back Exercises
47
Standing Shoulder Pullover with Hand Grips — Elbow Stabilized
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps
Position:
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
Success Tips
•Lift your chest, keep your knees bent and feet on Standing Platform.
•Keep your lats tightened throughout entire motion.
•Keep your spine aligned, abs tight and a slight arch in your lower back.
•Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.
START
START
•Grasp the Hand Grips, palms facing down, keeping hands
•Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back.
FINISH
FINISH
•Initiate the movement by pulling your shoulder blades downwards and tightening your lats.
•Pull your arms in an arc into your sides, keeping them as steady as possible and using slow, controlled movement.
•Slowly return to the Start position, allowing your arms and shoulder blades to relax without losing readiness.
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps
Position:
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9
START
FINISH
Success Tips | START | FINISH |
•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.
•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.
•Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your hips and then inward into your trunk.
•The Lat Pulldown Bar may not touch your chest.
•Forearms should stay in line with the direction of the cables.
•Slowly return to the Start position, without relaxing the tension in your shoulders.
