Owner`s manual

44
Back Exercises
Stiff Arm Pulldown
START FINISH
START
• Grasp the Hand Grips, palms
facing down, keeping hands
shoulder-width apart.
• Tighten your abdominals to
stabilize your spine while
maintaining a slight arch in your
lower back..
• Initiate the movement by pulling
your shoulder blades downwards
and tightening your lats.
• Pull your arms in an arc into your
sides, keeping them as steady
as possible and using slow,
controlled movement.
• Slowly return to the Start
position, allowing your arms and
shoulder blades to relax without
losing readiness.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids; Lower Trapezius; Biceps; Triceps
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0
Success Tips
• Lift your chest, keep your knees bent
and feet in a staggered stance for
stability.
• Keep your lats tightened throughout
entire motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
depressing your shoulder blades.
Standing Lat Row Alternating Motion-Low Pulley – Shoulder extension (and elbow flexion)
START FINISH
START
• Stand on the platform facing the
engine.
• Grasp the Hand Grips with one
arm hanging forward toward the
pulley and the other arm back
with the elbow bent, forearm in
line with the cable.
• Bend over to about 45º, keep
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.
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 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.