Home Gym Owner's Manual

Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
START ACTION
START
• Sit on the bench facing Power
Rod® unit, with your posterior near
the back (leg extension) end of the
bench.
• Grasp the Hand Grips, palms facing
each other.
• Place your heels on the edge of the
Standing Platform and bend your
knees comfortably.
• Initiate the movement by pinching
your shoulder blades together.
• Pull your upper arms downward and
backward, brushing past the sides
of the body while keeping your
forearms pointing in the direction of
the cable.
• Slowly return to the Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat on 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
Back Exercises
Arm Exercises
Triceps Pushdown — Elbow Extension
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Grasp the Bent Lat Bar, palms facing
down.
• Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
• Bring hands in front of you, keeping
the Lat Bar approximately at rib
level.
• Bend over slightly from hips,
shoulders directly over hands.
• Keeping your upper arms stationary,
elbows next to trunk, slowly push
your arms downward in a gentle arc
until hands are near tops of your
thighs.
• Keeping your triceps tightened,
slowly reverse the arcing motion and
bring the Bent Lat Bar back to the
Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and your
wrists straight.
• Keep your chest lifted, abs tight and maintain
a slight arch in lower back.
• Tighten the triceps throughout the exercise,
using controlled motion.
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