Home Gym Owner's Manual

32
Back Exercises
Seated Lat Rows—Shoulder Extension (and elbow flexion)
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
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.
• Do not bend your torso forward.
• Keep your chest lifted, and maintain
spinal alignment.
• Release your shoulder blades at the
end of each rep. Initiate each new rep
by pinching your shoulder blades.
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear
Deltoids, Lower Trapezius, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your lats tightened throughout
the entire motion.
• Keep your chest lifted, and maintain
spinal alignment, keeping a very 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.
• Keep your elbows nearly straight (do
not lock elbows) throughout the exer
-
cise.
START FINISH
START
FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit, with your
posterior near the back (leg
extension) end of the Bench.
• Grasp the Handgrips, palms
facing each other.
• Place your heels on the edge
of the Standing Platform, and
bend your knees comfortably.
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Grasp the Handgrips with
your palms facing down.
• Step back slightly, making
sure there is enough move-
ment in the cable to complete
your full range of motion with
this exercise.
• Bend slightly at the hips, lift
your chest, and tighten your
abs to stabilize spine.
Action
• Initiate the movement by
pinching your shoulder blades
together.
• Pull your upper arms down
-
ward and backward while
rotating your palms inward,
brushing past the sides of your
body while keeping your fore
-
arms pointing in the direction
of the cable.
• Slowly return to the Start
position.
Action
• Initiate the movement by low-
ering your shoulder blades,
bringing them down and
together.
• Keep your arms straight,
moving your hands downward
in an arc and slowly in toward
your thighs.
• Slowly return to the Start
position without relaxing
muscle tension.