FINISH
START
Muscles worked: This exercise emphasizes the
muscles in your low back (erector spinae and
deep spinal muscles) that are necessary for
providing stabilization and protection for the
spine. The lower back muscles are challenged
isometrically just like they should be used
when lifting and carrying in daily life. The glu-
teus maximus and the hamstrings are also
strengthened at the hip.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods.
• Slide the hand grips over the forearms up to
the elbows.
• Place your heels on the end of the platform,
bend the knees comfortably, cross your arms
in front of your chest and pull handles tight-
ly to your chest.
• Sit up straight, lift your chest, tighten your
trunk muscles and maintain a slight arch in
your lower back.
• Pinch your shoulder blades together slightly.
• Lean forward from the hips slightly letting
out some of the tension in the cables.
Motion:
• Keeping your chest lifted, move your entire
torso backward — as a unit — by pivoting at
the hips.
• Slowly return to the starting position with-
out slouching or changing spinal alignment.
Key points:
• Keep your chest lifted and a very slight arch
in your lower back at all times.
• Move from the hips only, not your waist. Do
not increase or decrease the arch in your
lower back during the movement.
Alternate motion:
• From the same starting position, sit erect
and slowly allow your spine to flex forward
maintaining control of the weight.
• Slowly straighten and extend your
spine/trunk to a comfortable arch.
• Repeat with control.
• This version will require less weight than the
exercise above.
LOW BACK EXTENSION — Seated (with hip extension)
FINISH
START
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling mus-
cles of your upper back as well as the trapez-
ius and rhomboids. The biceps muscles on the
front of the upper arms are also involved in
this movement.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods.
• Grab the hand grips with palms facing each
other.
• Place your heels on the end of the platform,
bend the knees comfortably.
• Sit up straight with your spine in good align-
ment.
Motion:
• Initiate the movement by pinching the
shoulder blades back and together while
simultaneously drawing your elbows down
and backward toward the sides of your body.
• Continue moving the arms past the sides of
the body while keeping the forearms point-
ing in the direction of the cable.
• Slowly return to the starting position,
straightening the arm and letting the shoul-
der blades slide forward without slouching.
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.
• Simultaneously alternating – both arms mov-
ing, although in opposite directions (one
pulling while the other is returning).
Key points:
• Do not bend your torso forward at any point.
• Do not lose spinal alignment — keep chest
lifted.
SEATED LAT ROWS — Shoulder Extension (with elbow flexion)
26
Back Exercises
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