Owner`s manual

36
Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
START ACTION
START
• Sitonthebenchfacing
Power Rod
®
units, with your
posterior near the back
(leg extension) end of the
bench.
• GrasptheHandGrips,
palms facing each other.
• Placeyourheelsonthe
edge of the Standing
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
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
Reverse Grip Pulldowns
START ACTION
START
• Graspthelatbarwithan
under hand grip, shoulder
width apart, and sit on the
seat facing the Power Rod
®
units.
• Positionyourthighsunder
the pulleys and sit upright
with your arms extending
upward.
• Initiatethemovement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows in an
arc, towards the sides of
your body.
• Slowlyreturntothestarting
position allowing your arms
and shoulder blades to
move fully upward.
FINISH
Muscles worked:
LatissimusDorsi;TeresMajor;
Rear Deltoids; Biceps
Bench Position:
Flat Back Bench
Accessory:
Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keepyourlatstightened
throughout the entire motion.
• Maintaingoodspinalalignment,
abs tight, slight arch in your lower
back.