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Lying Shoulder Pullover
54
Back Exercises
START FINISH
• With the bench flat, lie on
your back with your head
facing the engine.
• Position yourself far enough
down the bench to allow the
arms to extend overhead.
• Keep knees bent and feet on
or near the floor.
• Move both arms in a arc
upward and then down toward
your legs.
• Keep shoulderblades on the
bench and slide them toward
your hips as you move your
arms.
.• Control the return motion
to the Start position by
slowly moving the arms
overhead and releasing the
shoulderblades.
Muscles worked:
Latissimus Dorsi; Teres Major; Deltoids;
Triceps; Chest
Bench Position:
Flat
Accessory:
Long Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Release your shoulderblades at the
end of each repetition and initiate
each new rep by depressing your
shoulderblades.
• Keep your spine in alignment, chest
lifted, abs tight and a slight arch in
your low back.
• Keep the lats tight throughout the
motion.
Reverse Grip Lat Pulldown – Shoulder extension with elbow flexion
START FINISH
START
• Straddle the bench facing the
engine, grab the hand grips
with the palms facing upward
and sit down on the bench.
• Slide back on the bench to get
tension on the cable.
• Keep hands at shoulder width, arms
straight.
• Initiate the movement by pulling
your shoulder blades back while
bending your elbows, drawing them
down and in toward your sides.
• At the end of the motion, arms
should be near your sides,
shoulders blades back and palms
facing up.
• Slowly return to the Start position.
FINISH
Muscles worked:
Latissimus Dorsi, Teres Major, Rear
Deltoids and Biceps
Bench Position:
Flat
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep chest lifted, abs tight and a
very slight arch in your lower back.
• Keep knees bent and feet flat on the
floor.
• Keep the lats tight throughout the
motion.
START
FINISH