Home Gym Owner's Manual

31
Back Exercises
Lying Lat Fly—Shoulder Adduction
Lying Narrow Lat Pulldowns
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your lats tightened throughout
the entire motion.
• Keep your spine aligned, abs tight, and
a slight arch in your lower back.
• Release your shoulder blades at the
end of each rep. Initiate each new rep
by depressing your shoulder blades.
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor. Lean your head back against
the Bench.
• Keep your spine aligned, abs tight, and
a slight arch in your lower back.
• Keep your lats tightened throughout
this exercise.
• Release your shoulder blades at the
top of each rep. Initiate each new rep
by depressing your shoulder blades.
START FINISH
START FINISH
Start
• Lie on your back with your
head toward the Power Rod
®
unit, knees at the edge of
Bench.
• Grasp the Handgrips, then
straighten your arms out to
your sides, hands slightly above
your head and palms facing
away from the Pulleys.
• Tighten your abs to stabilize
your spine while maintaining a
slight arch in your lower back.
Start
• Lie on your back on the
Bench with your head near
the Power Rod
®
unit.
• Slip your arms through the
Handgrips, slide the cuffs past
your elbows and tighten them
enough to stabilize.
• With your palms facing
inward, slide your body down
the Bench far enough that
your arms are fully extended.
Action
• Initiate the movement by
moving your arms in an arch
down toward your hips, using
slow, controlled movement.
Keep your forearms in line
with the cables.
• Slowly return to the Start
position, allowing your arms
to move back upward in an
arch toward the Power Rod
®
unit.
Action
• Initiate the movement by
pulling your shoulder blades
downward.
• Slowly start bending your
elbows, pulling them down
toward your hips and then
inward to your torso.
• Slowly return to the Start posi
-
tion, allowing your arms and
shoulder blades to move back
without relaxing the tension
in your shoulders.