Filter
Top Products
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
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)
34