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Back Exercises
Standing Lat Row Low Pulley — Shoulder Extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips with
your arms hanging forward
toward the pulleys.
• Bend over to about 45˚ and
keep tension on the cables.
• Slowly move your elbows
backward as you bring the
hands to a point just below
your chest.
• 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
stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulder blades.
• Release your shoulderblades at the
end of each rep.
• Keep your spine in alignment and
chest lifted.
Standing Lat Row Alternating Motion-Low Pulley — Shoulder Extension (and elbow flexion)
START FINISH
START
• Stand on the floor facing the
engine.
• Grasp the Hand Grips with
one arm hanging forward
toward the pulley, and the
other arm back with the elbow
bent and forearm in line with
the cable.
• Bend over to about 45˚ and
keep tension on the cables
• Slowly move one elbow
backward bringing the hand
to a point just below your
chest, while the other arm
moves forward with your hand
moving toward the pulley.
• This is an alternating motion,
with the arms moving in
opposite directions.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core
stabilizer muscles.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Do not bend your neck forward or
backward.
• Start each rep by retracting your
shoulderblade of the arm moving
backward.
• Release your shoulderblades at the
end of each rep of the arm going
forward.
• Keep your spine in alignment and
chest lifted.