Home Gym Owner's Manual

48
Back Exercises
Standing Lat Row Alternating Motion-Low Pulley — Shoulder extension (and elbow flexion)
START FINISH
START
• Stand on the platform facing
the engine.
• Grasp the handles with one
arm hanging forward toward
the pulley and the other arm
back with the elbow bent and
forearm in line with the cable.
• Bend over to about 45º,
keeping tension on the cables.
• Slowly move one elbow
backward as you bring the
hand to a point just below your
chest, while the other arm
moves forward with your hand
moving toward the pulley. This
is an alternating motion, with
the arms moving in opposite
directions.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core stabilizers.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting the
shoulder blade of the arm moving
backward.
• Release your shoulder blades at the
end of each rep of the arm going
forward.
• Keep your spine in alignment and
chest lifted.
Standing Single Arm Lat Row Low Pulley — Shoulder extension (with elbow flexion and
trunk rotation)
START FINISH
START
• Stand facing the engine in
a staggered stance, with the
opposite foot forward of the
side you are pulling from.
• Grasp the Hand Grip with the
arm hanging forward toward
the pulley.
• Bend over to about 45º, knees
slightly bent.
• Slowly move your elbow
backward as you bring the
hand to a point just below
your chest while rotating your
trunk in the same direction
that you are pulling.
• Slowly extend the arm back to
the Start position and rotate
your trunk back to the center.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core rotators.
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blade.
• Release your shoulder blade at the
end of each rep.
• Keep your spine in alignment and
chest lifted.
• Do not throw the resistance or use
momentum to gain more trunk
rotation—more is not better.