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Back Exercises
FINISH
START
Muscles worked: This exercise emphasizes
your upper back (the latissimus dorsi, teres
major and rear deltoid muscles), as well as the
muscles between the lower part of your
shoulder blades (lower trapezius muscles).
The triceps muscles, located on the back of the
upper arms, will also be involved.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Grasp the lat bar at shoulder width or
slightly wider with your palms down.
• Step back slightly. This may have to be
adjusted on the first rep to insure that there
is enough movement in the cable to
complete the range of motion.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your arms straight, initiate the
movement by pulling your shoulder blades
down and together while simultaneously
drawing your arms downward to the front,
and then in toward your legs.
• Allowing your shoulder blades to move with
your arms, slowly return to the starting
position.
Key points:
• Do not lose spinal alignment — keep chest
lifted.
• Keep the lats tightened throughout the entire
motion.
• Keep your elbows nearly straight (not
locked) throughout the entire exercise.
STIFF-ARM PULLDOWN — Shoulder Extension (elbow stabilized near extension)
FINISH
START
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. Strength in the
spinal erectors and control over posture will be
critical in this position.
Pulley position: Low pulley.
Starting position:
• Remove the bench, straddle the rail and
stand facing away from the Power Rods.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion. In
some cases the harness may have to be
removed and the cable snap hook connected
directly to the D-ring of the bar.
• Position your trunk almost parallel to the
platform by bending from your hips (not the
waist) and by bending your knees and
sticking your hips out while lifting your
chest. Tighten your abdominals to stabilize
your spine while maintaining a flat lower
back.
Motion:
• Initiate the movement by pinching the
shoulder blades back and together while
simultaneously drawing your elbows back
and upward toward the sides of your body.
• Keep 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 and bending the spine.
Key points:
• Do not lose spinal alignment — keep chest
lifted.
• Keep the lats tightened throughout the entire
motion.
• Release your shoulder blades at the end of
each rep and initiate each new rep by
retracting (pinching) your shoulder blades.
BARBELL BENT OVER ROW