Home Gym Owner's Manual

Back Exercises
Lying Lat Fly — Shoulder Adduction
Lying Narrow Lat Pulldowns
START ACTION
START
FINISH
START ACTION
START
• Lie on your back, head toward
Power Rod® unit, knees at the edge
of bench.
• Grasp the Hand Grips, then
straighten your arms out to your
sides, hands slightly above your
head, palms facing away from
pulleys.
• Tighten your abs to stabilize your
spine while maintaining a slight
arch in your lower back.
• Initiate the movement by pulling
your shoulder blades downwards.
Pull your arms in an arc into your
sides, keeping them as straight as
possible and using slow, controlled
movement.
• Slowly return to the Start position,
allowing your arms and shoulder
blades to move back upward and
outward toward the Power Rod®
unit.
FINISH
• 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 torso.
• Slowly return to the Start position,
allowing your arms and shoulder
blades to move back without
relaxing the tension in your
shoulders.
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Shoulder Cuff
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on floor.
• Keep your lats tightened throughout 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; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
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
44