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45
Back Exercises
Seated Lat Pulldowns — Shoulder Adduction (with elbow flexion)
START FINISH
START
• Grasp the Lat Pulldown Bar at
a comfortable, wide grip, then
sit, with your arms extending
upward.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
• Initiate the movement by
pulling your shoulder blades
downward and together,
drawing your elbows down
toward your hips and then
inward into your trunk.
• The Lat Pulldown Bar may not
touch your chest.
• Forearms should stay in line
with the direction of the cables.
• Slowly return to the Start
position, without relaxing the
tension in your shoulders.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids
Position:
Seated—facing machine.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bars / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
• Do not bend your neck forward or
backward during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
• If you can’t complete motion with
hands wide, bring your hands closer
together.
Standing Low Back Extension — (Squat Harness variation)
START FINISH
• While standing on the
platform, attach the cables to
the shoulder D-rings on the
Squat Harness.
• Grasp the strap handles and
hold them forward to keep the
Squat Harness from sliding up
your back.
• Pinch shoulder blades
together and lean forward
from the hips, at least 45˚.
• Keeping your chest lifted and
knees slightly bent, move
your entire torso upward by
pivoting at the hips. Move as
far as you can in a controlled
motion.
• Slowly return to the Start
position without slouching or
changing spinal alignment.
Muscles worked:
Erector Spinae. Also hip, knee and
ankle stabilizers.
Position:
Standing—facing the machine. Seat
removed.
Accessory:
Squat Harness
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
Success Tips
• Keep knees bent, feet flat on the
floor and shoulder blades pinched.
Pinch shoulder blades together.
• Keep your spine aligned, chest lifted,
abs tight and a slight arch in your
lower back.
• Move from the hips only—do not
bend from waist.
START
FINISH