Home Gym Owner's Manual

Pulldowns — Shoulder Adduction (with elbow flexion)
Back Exercises
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
START ACTION
START
• Attach a Hand Grip to each cable on
the Lat Tower Pulleys.
• Straddle the bench facing the Power
Rod® unit, grasp a Hand Grip in
each hand, palms facing each other
and sit down on the bench.
• Position your thighs directly under
the Lat Tower pulleys. Sit upright.
• Keep hands at shoulder width,
arms straight. Initiate movement by
pulling your shoulder blades down
and together while simultaneously
bending your elbows, drawing them
down and inward towards your
sides.
• At the end of the motion, arms
should be near your sides., shoulder
blades depressed, forearms facing
upward.
• Slowly return to Start position.
FINISH
START ACTION
START
• Grasp the Bent Lat Bar using the
wide grip determined by following
the directions in the Success Tips,
then sit on the bench, facing the
Power Rod® unit.
• Position your thighs directly under
the Lat Tower pulleys. Sit upright.
• Keep your arms extended and
straight.
• Initiate movement by pulling
shoulder blades together while
simultaneously drawing elbows
down and inward.
• Bent Lat Bar may not touch your
chest. At the end of the motion,
arms should be near your sides,
shoulder blades fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep knees bent and feet flat on floor.
• To determine the appropriate grip width
for you, hold your arms straight out to your
sides at shoulder height. Bend your elbows
approximately 90°. Hands should be no
wider apart than your elbows (beginners may
narrow their grip to increase comfort).
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight, and a very
slight arch in your lower back.
• Keep knees bent and feet flat on floor.
• Keep the lats tightened throughout the entire
motion.
Back Exercises
43