Owner`s manual

47
Back Exercises
Seated Lat Rows — Shoulder extension (and elbow flexion)
START FINISH
START
• Sit facing the engine.
• Grasp the Hand Grips, palms
facing each other.
• Place your heels on the edge
of the 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. Also core and hip
stabilizer muscles (when using Ball).
Position:
Seated—facing machine.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
6, 7 or 8
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.
Seated Alternating Lat Rows — additional info
START FINISH
START
• Sit facing the engine.
• Grasp the Hand Grips, palms
facing each other.
• Place your heels on the edge
of the Platform and bend your
knees comfortably.
• Extend one arm toward the pulley,
and bend other arm back, elbow
at 90°.
• Initiate the movement of the
extended arm by pinching your
shoulder blade back.
• Pull with the upper arm downward
and backward, brushing past your
side while the other arm extends
toward the pulley.
• This is an alternating movement.
The arms will move in opposite
directions during the exercise.
• Slowly return to the Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps. Also core and hip
stabilizer muscles (when using Ball).
Position:
Seated—facing machine.
Accessory:
Hand Grips; Bench/Ball
Adjustable Arm Position:
6, 7 or 8
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.