Back Exercises
NARROW PULLDOWNS ShoulderExtension(with elhowflexion)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper hack. It also involves the nmscles
oil the fi'ont of your upper arms (the biceps
group) which are responsihle for hending your
elbows.
Pulley position: Lat tower.
Starting position:
• Attach a single handle to each cahle.
• Facing the Power Rods, grasp the handles
with the corresponding hand, pahns timing
each other; and sit oi) the hench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending upward. NOTE: Yon may position
your hips directly tinder the pulleys but then
yon must lean hack slightly fi'om hips (not
the waist).
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Keeping your hands shoulder width, initiate
the movement hy pulling your shoulder
blades down and together while
simultaneously drawing your elbows
downward to the fi'ont, and then back
toward the sides of your body
• At the end of the motion, your arms should
be dlawn near your sides, yotu shoulder
blades should be frilly depressed toward your
hips and your forem ms must be upward in
line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move upward frilly without relaxing the
nluscles.
Optional motions:
• Bilateral movement both arms pulling at
the same time.
• Unilateral movement performing all reps
with one arm before moving to the next.
• Alternating performing one rep on one side
and then the next rep oi) the other side.
• Sinmltaneously alternating both arms
moving, although in opposite directions (one
pulling while the other is returning).
Key points:
• Do not lose spinal alignment.
• KeeI) the lats tightened thlot_ghout the entire
motion.
• Do not lean backward as yon pull.
• KeeI) the chest up, especially at the bottom
of the movement.
START
FINISH
LYING LAT PULLDOWNS
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper hack, and eliminates the biceps
flora the movement.
Pulley position: Wide.
Starting position:
• Lie on your back on the bench, head toward
the Power Rods. Your huttocks will
eventually be off the end of the bench.
• Slip your rams through the handles and slide
the cuffg just past your elbows and tighten
cnff\s.
• Crasp the cable with your pahns facing
inward and slide your body down along the
bench far enough that your arms are fully
extended, knees bent and feet flat on the
floor.
• Although they will he overhead, position
your upper arms wide, out to the sides.
• Tighten yore ahdominals to stabilize your
spine while maintaining a very slight aivh in
the lower hack.
Motion:
• Initiate the movement hy pulling your
shoulder blades down toward your bottom
while simtfltaneously pulling your elbows
out to the sides, then down and inward
toward the sides of the torso.
• Slowly return to the starting position,
allowing your arms and shoulder blades to
move back up toward the Power Rods
without relaxing.
Key points:
• Do not lose spinal alignment.
• KeeI) the lats tightened thlot_ghout the entire
nlotion.
• Release your shoulder blades at the end of
each rep and initiate each new rep by
depressing your shoulder blades.
• This exercise may also he performed by
grasping the handles, although yon will have
to slide farther down the bench to create
starting position tension.
START
=,,
FINISH
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