Owner`s manual

45
Back Exercises
Standing Low Back Extension
START FINISH
START
• While standing on the platform,
move the handles to one side
and slide the strap above your
forearms near your elbows.
• Cross your arms in front of your
chest bringing the handles
toward your chest.
• Pinch your shoulder blades
together and lean forward from
the hips, at least 45º.
• Keeping your chest lifted and
knees slightly bent, move your
entire torso upwards by pivoting
at the hips.
• Move as far as you can under
control.
• Slowly move back to the Start
position without slouching or
changing spinal alignment.
FINISH
Muscles worked:
Errector Spinae. Also hip, knee and ankle
stabilizers.
Position:
Standing—facing machine.
Accessory:
Squat Harness
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent, feet flat on the floor
and shoulder blades pinched.
• Keep your spine in alignment, chest
lifted, abs tight and a slight arch in your
low back.
• Move only from the hips, do not bend at
the waist.
Reverse Grip Lat Pulldown – Shoulder extension with elbow flexion
START FINISH
START
• Kneel on the Platform, facing the
engine.
• Grasp the hand grips with the
palms facing upward.
• Lean back to get tension on the
cable.
• Keep hands at shoulder width, arms
straight.
• Initiate the movement by pulling
your shoulder blades back while
simultaneously bending your elbows,
drawing them down and inwards
toward your sides.
• At the end of the motion, arms should
be near your sides, shoulders blades
back and palms facing up.
• Slowly return to the Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toids and Biceps
Position:
Kneeling—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep chest lifted, abs tight and a very
slight arch in your lower back.
• Keep the lats tight throughout the
motion.