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Back Exercises
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Muscles worked: This exercise emphasizes the
upper back (the latissimus dorsi, teres major,
and rear deltoid muscles). It also involves the
chest (the pectoralis major muscles). The
triceps muscles, located on the back of the
upper arms, are involved in maintaining the
elbow position and also help with shoulder
motion.
Pulley position: Narrow.
Starting position:
• With the bench flat, lie on your back with
your head toward the Power Rods. Position
yourself far enough down the bench to allow
the arms to extend overhead without hitting
the Power Rods. Keep the knees bent and
feet flat on the floor.
• Extend the arms overhead and grasp the
handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Move your hands in an arc upward and then
down toward your legs.
• Keep your shoulder blades on the bench,
pinch them together and slide them
downward toward your hips as your arms
move.
• End the motion with your arms by your
sides, pressing your shoulder blades down,
completely tightening your lats.
• Control the return to the starting position by
slowly moving the arms back overhead and
releasing the shoulder blades.
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 lose spinal alignment. Relax your
neck, keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
• 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 SHOULDER PULLOVER — Shoulder Extension (elbow stabilized)
Muscles worked: This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elbows.
Pulley position: Lat tower.
Starting position:
• To determine the appropriate grip width for
you, hold your upper arms straight out to
the sides at shoulder height. Bend your
elbows approximately 90 degrees. Your
hands should be no wider than your elbows.
(For many individuals slightly less than
elbow width is more comfortable.)
• Facing the Power Rods, grasp the bar at a
width determined above, then sit on the
bench.
• Position your knees directly under the
pulleys and sit upright with your arms
extending upward. NOTE: You may position
your hips directly under the pulleys but then
you must lean back slightly from hips (not the
waist).
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the sides, and then inward,
toward your trunk.
• The bar does not have to touch your chest
but, at the end of the motion, your arms
should be drawn near your sides, your
shoulder blades should be fully depressed
toward your hips and your forearms must be
in line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• From the side view the forearms should
appear to remain in line with the cables.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
• Keep your lats tightened throughout the
entire motion.
• Do not move your elbows posteriorly on the
way down.
WIDE PULLDOWNS — Shoulder Adduction (with elbow flexion)