Back Exercises
Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Do not lose spinal alignment.
•Keep lats tightened throughout entire motion.
START
START
•Grasp 50” Bent Lat Bar, palms facing down, and sit facing machine.
•Position thighs under pulleys. Sit upright with arms extending up. You may posi- tion hips under pulleys, but you must lean back slightly from the hips.
•Maintain good spinal align- ment, chest lifted, abs tight and slight arch in lower back.
FINISH
ACTION
•Pull shoulder blades down and together while drawing elbows down to front, and then in, toward sides of body.
•At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips, and forearms in line with cables (not forward).
•Slowly return to start position. Allow arms and shoulder blades to move up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Do not lose spinal alignment.
•Keep lats tightened throughout entire motion.
START
START
•Grasp Hand Grips, palms facing down, and sit facing machine.
•Position thighs under pulleys and sit upright with arms extending up. You may posi- tion hips under pulleys but you must lean back slightly from the hips.
•Maintain good spinal align- ment, chest lifted, abs tight and a slight arch in lower back.
FINISH
ACTION
•Pull shoulder blades down and together while drawing elbows down and then in, toward sides of body.
•At end of motion, arms should be near (not touching) sides, shoulder blades fully depressed toward hips and forearms in line with cables (not forward).
•Slowly return to start position. Allow arms and shoulder blades to move up fully, without relaxing muscles.
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