Home Gym Owner's Manual

Back Exercises
Lying Lat Pulldowns
Low Back Extension — Seated (with hip extension)
START ACTION
START
• Sit on the bench, facing Power
Rod® unit.
• Grasp the Hand Grips and slide them
over your forearms, tightening near
your elbows.
• Brace your heels on the platform,
knees bent comfortably, arms
crossed in front of chest. Pull the
Hand Grips into your chest.
• Pinch shoulder blades together and
lean forward from the hips only.
• Keeping your chest lifted, move your
entire torso backwards by pivoting at
the hips.
• Slowly return to the Start position
without slouching or changing spinal
alignment.
FINISH
START ACTION
START
• Lie on your back on the bench, head
near the Power Rod® unit.
• Slip your arms through the Hand
Grips, 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—your posterior may hang
off the end of the bench.
• Initiate the movement by pulling
your shoulder blades downward.
Slowly start bending your elbows,
pulling them down toward your hips
and then inward into your trunk.
• Slowly return to the Start position,
allowing your arms and shoulder
blades to move back without
relaxing the tension in your
shoulders.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor. Lean
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.
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor. Lean
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.
Back Exercises
42