Owner`s manual

Standing Lat Row
37
Back Exercises
START ACTION
START
• Removetheseat,standon
the platform facing away
from the Power Rod
®
units,
and grasp the handles with
an overhand grip, arms
hanging toward pulleys.
Bendovertoabout45º,
slight tension in the cables.
•Slowlymoveyourelbows
backward as you bring the
handles to a point below
your chest.
•Slowlylowerthehandles
to the starting position,
keeping knees bent and back
flat.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps;TeresMajor
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Donotbendyourneckforwardor
backward.
• Releaseyourshoulderbladesat
the end of each rep.
• Starteachrepbyretractingyour
shoulder blades.
• Keepyourspinealigned,chest
lifted.
Wide Pulldowns with Grips
START ACTION
START
• FacingthePowerRod
®
units, grasp the handles
with an overhand grip then
sit on
the bench.
• Positionyourthighsdirectly
under the pulleys and sit
upright with your arms
extending upward.
• Maintaingoodspinal
alignment, chest lifted, abs
tight and with a very slight
arch in your lower back.
• Initiatethemovement
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows
downward to the sides
toward your torso.
• Slowlyreturntothestarting
position allowing your arms
and shoulder blades to
move fully upward, without
relaxing your muscles.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps;TeresMajor
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Lat tower
Success Tips
• Donotlosespinalalignment.
• Keepyourabsandtorso
tightened throughout the entire
motion.