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Back Exercises
Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion)
START FINISH
START
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa).
• Sit, arms extending upward,
muscles relaxed and ready.
• 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.
• At end of motion, shoulders
should be fully depressed.
• 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; Biceps
Position:
Seated—facing machine.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.
Stiff Arm Pulldown
START FINISH
START
• Grasp the Lat Pulldown Bar,
keeping your hands next to
each other with an underhand
grip, and then sit, with your
arms extending upward,
muscles relaxed and ready.
• You may position your thighs
directly beneath the pulleys,
but lean back slightly from
hips.
• Initiate the movement by
lowering your shoulder blades,
bringing them down and
together.
• Keep your arms straight,
moving your hands downward
in an arc and slowly in toward
your thighs.
• Slowly return to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
Do not slouch.