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Back Exercises
Standing Single Arm Lat Row Low Pulley — Shoulder Extension
START FINISH
START
• Stand on one side of the seat
rail, facing the engine, with
the foot closest to the seat rail
forward.
• Grasp the handle with the
hand grip away from the seat
rail—arm hanging forward
toward the pulley.
• Bend over to about 45˚, and
keep tension on the cables.
• Slowly move your elbow
backward as you bring the
hands to a point just below
your chest while rotating your
trunk in the same direction
that you are pulling.
• Slowly extend the arm back to
the Start position and rotate
your trunk back to the center.
• Keep knees bent and back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core rotator
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.
• Release your shoulderblade at the
end of each rep.
• Keep your spine in alignment and
chest lifted.
• Do not throw the resistance or use
momentum to gain more trunk
rotation—more is not better.
Standing Single Arm/ Single Leg Lat Row Low Pulley — Shoulder Extension
START FINISH
START
• Stand on one side of the seat
rail facing the engine with the
opposite foot forward of the
side you are pulling from.
• Grab the handle with the arm
hanging forward toward the
pulley.
• Bend over to about 45°, keep
tension on the cables.
• Slowly move your elbow
backward as you rotate your
trunk in the same direction,
while flexing your hip/leg
forward.
• Slowly extend the arm back to
the Start position and counter
rotate your trunk back, while
extending you hip/leg back.
• Keep knee on the standing leg
bent, while keeping the back
straight.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids; Biceps;
Teres Major. Also hip and core
rotator muscles, and hip and knee
flexor 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.
• Release your shoulderblade at the
end of each rep.
• Keep your spine in alignment and
chest lifted.
• Do not throw the resistance or use
momentum to gain more trunk
rotation—more is not better.