Owner`s manual

43
Back Exercises
START FINISH
START
• Stand facing the engine, 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, keeping
tension on the cables.
• Slowly move your elbow back,
bringing the hands to a point just
below your chest, rotating your
trunk in the same direction of your
pull.
• Grasp the Hand Grip with the arm
hanging forward toward the pulley.
• Slowly extend the arm back to the
Start position and rotate your trunk
back to center.
• 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.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 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.
START FINISH
START
• Stand facing the engine, 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, keeping
tension on the cables.
• Slowly move your elbow backward
as you rotate your trunk in the same
direction, while flexing your hip/leg
forward.
• Slowly extend the arm back to the
Start position and counter rotate
your trunk back, while extending
you hip/leg back.
• Keep knee on the standing leg bent,
while keeping the back straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also Hip and core stabilizers.
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 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.
Standing Single Arm Lat Row Low Pulley – Shoulder extension (with elbow
flexion and trunk rotation)
Standing Single Arm/ Single Leg Lat Row Low Pulley – Shoulder extension
(with elbow flexion, hip flexion and trunk rotation)