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Back Exercises
Narrow Pulldowns with Hand Grips — Shoulder Extension (with elbow flexion)
START FINISH
START
• Straddle the bench facing the
engine, grasp a Hand Grip in
each hand, palms facing each
other and sit down on the
bench.
• Slide back on the bench to get
tension on the cables.
• Keep hands at shoulder
width, arms straight. Initiate
movement by pulling your
shoulderblades back while
simultaneously bending your
elbows, drawing them down
and inward towards your sides.
• At the end of the motion, arms
should be near your sides,
shoulderblades back, forearms
facing upward.
• Slowly return to Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
0
Success Tips
• Keep your chest lifted, abs tight, and
a very slight arch in your lower back.
• Keep knees bent and feet flat
on platform.
• Keep the lats tightened throughout
the entire motion.
Standing Wide Angle Lat Row – Shoulder extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips with
the arms forward toward the
pulleys.
• Keep chest lifted, abs tight
and a slight arch in the lower
back.
• Slowly move your elbows
back and inward toward your
outside edge of the rib cage.
• Slowly extend the arms back
to the Start position.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi, Rear Deltoids, Biceps
Teres Major. Also Hip and core stabiliz-
ers.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
4 or 5
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blades.
• Release your shoulder blades at the
end of each rep.
• Keep your spine in alignment and
chest lifted.