Back Exercises
37
Muscles worked: This exercise emphasizes
the latissimus dorsi, teres major and rear
deltoid which make up the large pulling
muscles of your upper back. It also involves
the muscles on the front of your upper
arms (the biceps group) which are
responsible for bending your elbows.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform. Reach
down and grasp the hand grips
with the palms facing backward.
• Let your arms hang extending in
the direction of the pulleys.
• Keep back flat and knees bent
as pictured.
Action:
• Begin your motion by mov i n g
e l b ows back as you bring the
hand grips to a point below yo u r
chest line.
• Slowly reverse the motion, keeping
knees bent and back flat.
Key points:
• Do not bend the neck backwards
or forwards while raising the bar.
• Do not slouch when lowering the
hand grips.
• Keep the spine in good alignment
throughout the entire motion.
FINISH
START
BENT OVER ROW
Muscles worked: This exercise emphasizes
the back portion of the shoulder muscles
(the rear deltoids, as well as the rear portion
of the middle deltoids).
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Cross your arms and then reach
down and grasp the hand grips
with your palms facing backward.
• Let your arms hang extending in
the direction of the pulleys.
• Keep back flat and knees bent as
pictured.
Action:
• Begin your motion by mov i n g
e l b ows back as you bring the
hand grips to a point below yo u r
chest line.
• Slowly reverse the motion, keeping
knees bent and back flat.
Key points:
• Do not bend the neck backwards
or forwards while raising the bar.
• Do not slouch when lowering the
hand grips.
• Keep the spine in good alignment
throughout the entire motion.
FINISH
START
CROSSOVER BENT OVER ROW
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