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Back Exercises
START FINISH
• Sit on the Bench facing the
engine.
• Grasp the Hand Grips, palms
facing each other.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are
fully retracted, slowly return to
the Start position.
Stiff Arm Pulldown
START FINISH
START
• Remove the bench and stand
facing the engine straddling
the rail.
• Grasp the Hand Grips with
your palms down and step
back slightly.
• Lift your chest and tighten
your abdominals to stabilize
your spine while maintaining
a very slight arch in your
lower back.
• Initiate the movement by
lowering your shoulders down
and together.
• Keeping your arms straight,
continue by slowly moving
your hands in an arc toward
your legs.
• Slowly return to the Start
position without relaxing.
FINISH
Muscles worked:
Latissimus Dorsi
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
• Do not lose spinal alignment.
• Keep your lats tightened throughout
the entire motion.
• Release your shoulder blades at the
end of each rep and initiate each
new rep by lowering your shoulder
blades.
• Keep your elbows nearly straight
(not locked).
Standing Lat Row High Pulley
START FINISH
• Remove the seat, stand on the
floor facing the engine, and
grasp the Hand Grips, arms
hanging toward pulleys.
• Slowly move your elbows
backward, keeping the chest
lifted.
• Slowly return the handles to
the Start position, keeping
knees bent and a slight arch in
your lower back
.• Stop your arm motion when
the elbows reach your sides.
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
Biceps; Teres Major
Bench Position:
Remove seat
Accessory:
Hand Grips
Adjustable Arm Position:
0, 1
Success Tips
• Do not bend your neck forward or
backward.
• Release your shoulder blades at the
end of each rep.
• Start each rep by retracting your
shoulderblades.
• Keep your spine aligned, chest lifted.
START
FINISH