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Back Exercises
Lying Lat Pulldowns
Low Back Extension—Seated (with hip extension)
Muscles worked:
Latissimus Dorsi, Teres Major, and
Rear Deltoids
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor. Lean your head back against
the Bench.
• Keep your spine aligned, abs tight, and
a slight arch in your lower back.
• Keep your lats tightened throughout
this exercise.
• Release your shoulder blades at the
top of each rep. Initiate each new rep
by depressing your shoulder blades.
Muscles worked:
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Keep your spine aligned, abs tight, and
a slight arch in your lower back.
• Keep your lats tightened throughout
this exercise.
• Release your shoulder blades at the
top of each rep. Initiate each new rep
by depressing your shoulder blades.
START FINISH
START FINISH
Start
• Lie on your back on the
Bench with your head near
the Power Rod
®
unit.
• Slip your arms through the
Handgrips, slide the cuffs past
your elbows, and tighten them
enough to stabilize.
• With your palms facing
inward, slide your body down
the Bench far enough that
your arms are fully extended.
Start
• Sit on the bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips and slide
them over your forearms,
tightening near your elbows.
• Brace your heels on the plat-
form, knees bent comfortably,
and arms crossed in front of
your chest. Pull the Handgrips
into your chest.
• Pinch shoulder blades
together, and lean forward
from the hips only.
Action
• Initiate the movement by
pulling your shoulder blades
downward.
• Slowly start bending your
elbows, pulling them down
toward your hips and then
inward into your trunk.
• Slowly return to the Start
position, allowing your arms
and shoulder blades to move
back without relaxing the
tension in your shoulders.
Action
• Keeping your chest lifted,
move your entire torso back
-
wards by pivoting at the hips.
• Slowly return to the Start
position without slouching or
changing spinal alignment.