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Back Exercises
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling muscles
of your upper back as well as the trapezius and
rhomboids. The biceps muscles on the front of the
upper arms are also involved in this movement.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods
®
.
• Grab handles with palms facing each other.
• Place heels on the end of the platform, bend the
knees comfortably.
• Sit up straight with your spine in good alignment.
Motion:
• Initiate the movement by pinching the shoulder
blades back and together while simultaneously
drawing your elbows down and backward toward
the sides of your body.
• Continue moving the arms past the sides of the
body while keeping the forearms pointing in the
direction of the cable.
• Slowly return to the starting position,
straightening the arm and letting the shoulder
blades slide forward without slouching.
Optional motions:
• Bilateral movement – both arms pulling at the
same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one pulling while
the other is returning).
Key points:
• Do not bend your torso forward at any point.
• Do not lose spinal alignment — keep chest lifted.
Seated Lat Rows Shoulder Extension (with elbow flexion)
FINISH
START
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your
upper back, as well as involving your biceps which
are located on the front of your upper arms.
Pulley position: Wide.
Starting position:
• Lie on your back, head toward the Power Rods
®
.
• Grasp the handles and straighten the arms out to
the sides with your palms facing away from the
pulleys, knees bent, and feet flat on the floor.
• Tighten your abdominals to stabilize your spine
while maintaining a very slight arch in the lower
back.
Motion:
• Initiate the movement by pulling your shoulder
blades down toward your bottom while
simultaneously pulling your arms out to the
sides, then down and inward toward the sides of
the torso.
• Slowly return to the starting position, allowing
your arms and shoulder blades to move back up/
out toward the Power Rods
®
without relaxing.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Release your shoulder blades at the end of each
rep and initiate each new rep by depressing your
shoulder blades.
Lying Lat Fly Shoulder Adduction (elbow stabilized near extension)
FINISH
START