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Back Exercises
Standing Shoulder Pullover with Hand Grips — Elbow Stabilized
START FINISH
START
• Grasp the Hand Grips, palms
facing down, keeping hands
shoulder-width apart.
• Tighten your abdominals
to stabilize your spine while
maintaining a slight arch in
your lower back.
• Initiate the movement by
pulling your shoulder blades
downwards and tightening
your lats.
• Pull your arms in an arc into
your sides, keeping them as
steady as possible and using
slow, controlled movement.
• Slowly return to the Start
position, allowing your arms
and shoulder blades to relax
without losing readiness.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids; Biceps; Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Keep your lats tightened throughout
entire motion.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Release your shoulder blades at the
end of each rep. Initiate each new
rep by depressing your shoulder
blades.
Reverse Grip Pulldown with Lat Bar
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
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; Biceps
Position:
Seated—facing machine
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.