Schwinn SCHWIN COMP - Back Exercises

FINISH
START
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.
Bench Position: Flat Bench
Accessory Used: Hand Grips on Lat Tower
Starting position:
• Attach a single hand grip to each cable clip
on the lat bar.
• Facing the Power Rods, grasp the hand grips
with the corresponding hand, palms facing
each other, and sit on the bench.
• Position your knees directly under the pul-
leys and sit upright with your arms extend-
ing upward. NOTE: You may position your
hips directly under the pulleys but then you
must lean back slightly from 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 by pulling your shoulder
blades down and together while simultane-
ously drawing your elbows downward to the
front, and then back toward the sides of your
body.
• At the end of the motion, your arms should
be drawn near your sides, your shoulder
blades should be fully depressed toward your
hips and your forearms must be upward in
line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position allow-
ing your arms and shoulder blades to move
upward fully, without relaxing the muscles.
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 on the other side.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Do not lean backward as you pull.
• Keep the chest up.
NARROW PULLDOWNS — Shoulder Extension (with elbow flexion)
25
Back Exercises
FINISH
START
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back, and eliminates the biceps
from the movement.
Bench Position: Flat Bench
Accessory Used: Hand Grips on Lat Tower
Starting position:
• Lie on your back on the bench, head toward
the Power Rods. Your buttocks will eventual-
ly be off the end of the bench.
• Slip your arms through the hand grips, slide
the grips just past your elbows and tighten
cuffs.
• Grasp the cable with your palms 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 be overhead, position
your upper arms wide, out to the sides.
• Tighten your abdominals to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Initiate the movement by pulling your shoul-
der blades down toward your bottom while
simultaneously pulling your elbows out to
the sides, then down and inward toward the
sides of the torso.
• Slowly return to the starting position, allow-
ing your arms and shoulder blades to move
back up toward the Power Rods without
relaxing.
Key points:
• Do not lose spinal alignment.
• 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.
• This exercise may also be performed by
grasping the handles, although you will have
to slide farther down the bench to create
starting position tension.
LYING LAT PULLDOWNS