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
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 and
slide the grip 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 shoulder width or slightly
wider.
• 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 forward
to the front, then down and back 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 NARROW LAT PULLDOWNS — Shoulder Extension (with elbow flexion)
FINISH
START
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, as well as involving your
biceps which are located on the front of your
upper arms.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Lie on your back, head toward the Power
Rods and legs spread slightly to accommo-
date the Leg Extension.
• Grasp the hand grips and straighten the arms
out to the sides with your palms facing away
from the pulleys, knees bent, and feet flat on
the floor.
• Tighten your abdominal 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 arms 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/out 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.
LYING LAT FLY — Shoulder Adduction (elbow stabilized near extension)
27
Back Exercises
To Next Page
Loading...
