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35
Back Exercises
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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:
• Facing the Power Rods, grasp the bar with
an underhand grip, approximately shoulder
width. 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 front, and then back
toward the sides of your body.
• At the end of the motion, your arms should
be drawn near your sides (although may not
be touching your sides), your shoulder
blades should be fully depressed toward your
hips and your forearms must be upward in
line with the direction of the cables (not
forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
REVERSE GRIP PULLDOWNS — Shoulder Extension (with elbow flexion)
Muscles worked: This exercise develops the
muscles between your shoulder blades (middle
trapezius and rhomboids), that pull your
shoulder blades together and are essential to
good posture.
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
hips and knees comfortably, arms straight.
• Lift your chest, sit up straight with your
spine in good alignment and tighten your
trunk muscles.
Motion:
• Keeping your arms straight, slowly pinch
your shoulder blades together.
• When your shoulder blades are fully
retracted, slowly return to the starting
position.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment – keep chest
lifted.
• Do not bend and pull with your arm
muscles.
SCAPULAR RETRACTION