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Back Exercises
Seated Lat Rows — Shoulder Extension (and elbow flexion)
START FINISH
START
• Sit on the bench facing the
engine, near the back (leg
extension) end of the bench.
• Grasp the Hand Grips, palms
facing each other.
• Place your feet on the
footrest and bend your knees
comfortably.
• Initiate the movement by
pinching your shoulder
blades together.
• Pull your upper arms
downward and backward,
brushing past the sides of
the body while keeping your
forearms pointing in the
direction of the cable.
• Slowly return to the
Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9 (low lat rows)
1, 2 (high lat rows)
Success Tips
• Keep knees bent and feet flat
on the footrest.
• Do not bend your torso forward.
• Keep your chest lifted and maintain
spinal alignment.
• Release your shoulder blades at
the end of each rep. Initiate each
new rep by pinching your shoulder
blades
Lying Lat Fly
START FINISH
• Lie flat on your back on
the bench, head toward the
engine.
• Position yourself far enough
down the bench to grasp the
Hand Grips at shoulder level
with arms straight out.
• Grasp the Hand Grips, palms
facing down.
• Tighten abs to stabilize your
spine. Maintain a slight arch
in your lower back.
• Initiate the movement by
pulling your shoulder blades
down and together while
simultaneously drawing your
elbows in an arc, towards the
sides of your body.
• Slowly return to the Start
position allowing your arms
and shoulder blades to move
fully upward.
Muscles worked:
Latissimus Dorsi; Teres Major
Bench Position:
Flat Back Bench
Adjustable Arm Position:
Hand grips, connected at shortened
ring.
Adjustable Arm Position:
7, 8
Success Tips
• Keep your lats tightened throughout
the entire motion.
• Maintain good spinal alignment, abs
tight, slight arch in your lower back.
START
FINISH