46
Back Exercises
Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion)
START FINISH
START
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Seated—facing machine.
Accessory:
Short Hand Grips
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.
Stiff Arm Pulldown
START FINISH
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.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids; Lower Trapezius; Biceps
Position:
Standing—facing machine. Seat
removed.
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.
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