Powerline P1 - Back Workout; Lat Pulldown, Seated Row, and Shrugs

BACK WORKOUT
1. Insert pin into weight stack at desired resistance level.
2. Attach Lat Bar to high pulley cable.
3. Adjust seat pad so your knees fit comfortably under leg hold-down
foam rollers. Sit on seat pad facing into machine.
4. Grasp Lat Bar 3 to 6 inches wider than your shoulders, on each side.
5. Keeping your elbows back during movement, slowly pull the Bar down
until it lightly touches the upper part of your chest.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Lat Pulldown
(Latissimus Dorsi)
1. Insert pin into weight stack at desired resistance level.
2. Attach Straight Bar to low pulley cable.
3. Stand facing the low pulley with your feet set shoulder width apart.
4. Grasp the Straight Bar and stand erect with your arms extended
straight down and the Bar resting across your thighs. Allow the weight
to pull your shoulders forward and downward.
5. Use Trapezius strength to “shrug” your shoulders upward and
backward as far as possible.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Seated Row
(Latissimus Dorsi)
1. Insert pin into weight stack at desired resistance level.
2. Adjust seat height so that when seated the Press Arm handles pivot to
slightly below your chest area. Adjust chest pad and Press Arm handles
to match arm length for full stretch.
3. Sit facing machine. Lock your legs under rollers. Keep chest flat against
pad throughout movement.
4. Grasp the handles with both hands allowing the weight to gently stretch
your Lats.
5. Using back strength pull the handles toward you being sure to keep
your elbows close to your sides. Continue to pull the Bar until it is even
with your midsection.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.
Shrugs
(Trapezius)
53
Seated Row
(Latissimus Dorsi)
1. Insert pin into weight stack at desired resistance level.
2. Attach Low Row Bar to low pulley cable.
3. Sit on the floor with your knees slightly bent.
4. Grasp the Bar in both hands. Straighten your arms and lean towards
the pulley to gently stretch your Lats.
5. Simultaneously pull the Bar toward you and sit erect, being sure to
keep your elbows close to your sides. Continue to pull the Bar until it
touches your midsection.
6. Pause for a moment, then slowly return to the starting position.
Repeat movement.
7. Exhale on exertion, inhale on return motion.