Back Exercises
35
FINISH
START
Muscles worked: This exercise emphasizes
the upper back (the latissimus dorsi, teres
major, and rear deltoid muscles). It also
involves the chest (the pectoralis major
muscles). The triceps muscles, located on
the back of the upper arms, are involved in
maintaining the elbow position and also
help with shoulder motion.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: 5 0" Bent Lat Bar
Pu ll e ys : Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Keep knees slightly bent and feet
flat on the platform.
• Extend your arms overhead and
grasp the 5 0" Bent Lat Bar with
your palms facing down.
• Tighten your abdominals to
stabilize your spine while
maintaining a very slight arch in
the lower back.
Action:
• Move your hands in an arc down
towards your legs.
• End the motion with your arms by
your sides,pressing your shoulder
blades down, completely
tightening your lats.
• Control the return to the starting
position by slowly moving the
arms back overhead and releasing
the shoulder blades.
Key points:
• Do not lose spinal alignment.
Relax your neck, keep your chest
lifted, abs tight and maintain a
very slight arch in your
lower back.
• Keep the lats tightened
throughout the entire motion.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by depressing your
shoulder blades.
STANDING SHOULDER PULLOVER - w/ Bent Lat Bar (elbow stabilized)
FINISH
START
Muscles worked: This exercise emphasizes
the upper back (the latissimus dorsi, teres
major, and rear deltoid muscles). It also
involves the chest (the pectoralis major
muscles). The triceps muscles, located on
the back of the upper arms, are involved in
maintaining the elbow position and also
help with shoulder motion.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Keep knees slightly bent and feet
flat on the platform.
• Extend your arms overhead and
grasp the Hand Gri p s with your
palms facing down.
• Tighten your abs to stabilize your
spine while maintaining a very
slight arch in the lower back.
Action:
• Move your hands in an arc down
towards your legs.
• End the motion with your arms by
your sides, pressing your shoulder
blades down, and completely
tightening your lats.
• Control the return to the starting
position by slowly moving the
arms back overhead and releasing
the shoulder blades.
Key points:
• Do not lose spinal alignment.
Relax your neck , keep your ch e s t
l i ft e d , abs tight and maintain a
ve ry slight arch in your lower back .
• Keep the lats tightened
throughout the entire motion.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by depressing your
shoulder blades.
STANDING SHOULDER PULLOVER - w/ Hand Grips (elbow stabilized)
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