FINISH
START
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your back. The biceps muscles on
the front of the upper arm are also involved in
this exercise.
Starting position:
• Stand facing the low pulley station, grasp the
hand grip in one hand while bracing your
other hand on the machine
• Your back should be at a 45 degree angle to
the ground and knees should be slightly
bend.
• Keep your shoulders and head up and back
arched.
Motion:
• Pull the handle straight back to your hip
making sure not to rotate your hips during
the last part of the movement
• Slowly return the handle forward but do
allow the weight to stretch your shoulder to
far forward or cause your back to round.
Key points:
• Do not lose spinal alignment – keep chest
lifted.
• Release your shoulder blade at the end of
each rep and initiate each new rep by
retracting your shoulder blade.
• Keep the Lat muscles tightened throughout
the entire exercise.
SINGLE ARM ROW — Shoulder Extension (with elbow flexion)
Back Exercises
16
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arms are also
involved in this movement.
Starting position:
• Stand facing the low pulley station with feet,
shoulder width apart.
• Grasp the hand grips with your palms facing
down, back straight and head up.
Motion:
• Pull the bar straight upwards keeping in as
close to the body as possible.
• Elbows should bend outward until the hand
grips are just below the chin.
Key points:
• Keep your shoulder blades “pinched”
together during the movement.
• Make sure your back is straight throughout
the exercise.
UPRIGHT ROW — Shoulder Horizontal Abduction (and elbow flexion)
FINISH
START
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