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Back Exercises
Wide Pulldowns — Shoulder Adduction (with elbow flexion)
START FINISH
START
• Grasp the Hand Grips using
the wide grip determined by
following the directions in the
Success Tips, then sit on the
bench, facing the engine.
• Lean forward at the hip.
• Arms should be in line with
the pulley.
• Initiate movement by
depressing the shoulder
blades while simultaneously
drawing elbows down and
inward toward your sides.
• Hand grips may not touch
your chest. At the end of the
motion, arms should be near
your sides, shoulder blades
fully depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
1, 2
Success Tips
• Keep knees bent and feet flat on floor.
• To determine the appropriate grip
width for you, hold your arms straight
out to your sides at shoulder height.
Bend your elbows approximately 90°.
Hands should be no wider apart than
your elbows (beginners may narrow
their grip to increase comfort).
• Keep your spine aligned, abs tight and
a slight arch in your lower back.
Variation
Remove the long bench pad. Attach the
Leg Press Seat Back to the sliding seat,
facing away from the engine. (Refer to
instructions for attaching the Leg Press
Seat Back accessory.) Lock the seat in
position at the far end of the seat rail.
After grasping the Hand Grips, sit on the
seat, facing the engine. Lean forward at
the hip, and use the seat back for added
stability.