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Back Exercises
Narrow
Pulldowns
with
Bent Lat
Bar - Shoulder
Extension
(with
Elbow Flexion)
Muscles
worked:
Latissimus
dorsi,
teres m_jor
and rear
deltoid,
which
make
up the large
pulling
muscles
of upper
back. Also
involves
biceps
group.
Position:
Seated
- facing
machine
Accessory:
50" Bent i,at Bar
Pulleys:
Lat Tower
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
m(mon.
START
START
(;rasp
50" Bent Lat ga_;
pahIls
timing down,
and sit facing
machine.
* Position thighs under
pulleys. Sit upright with arms
extending
up. You may posi-
tion hips under pulleD, but
you must lean back slighdy
flom the hips.
* Maintain good spinal align-
merit, chest lifted, abs fight
and slight arch in lower back.
ACTION
* Pull shoulder
blades
down and
together
while drawing
elbows
down to flont,
and then in,
toward
sides of bod>
* At end of motion,
arms should
be near
(not touching)
sides,
shoulder
blades
flflly depressed
toward
hips, and forearlns
in line
with cables
(not forward).
* Slowly return
to start position.
Allow arms
and shoulder
blades
to
move up, w/o relaxing
muscles.
Narrow
Pu||downs
with
Hand Grips - Shoulder
Extension
(with
Elbow
Flexion)
Muscles
worked:
LatissiIm_S
dorsi,
teres m_jor
and rear
deltoid,
which
make
up the large
pulling
muscles
of upper
back. Also
involves
biceps
group.
Position:
Seated - facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
BeforeYou
Begin:
Remove Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
motion.
START
START
(;rasp
Hand
(;rips, pahns
timing down,
and sit timing
machine.
* Position
thighs
under
pulleys
and sit upright
with arms
extending
up. You may posi-
tion hips under
pulleys but you
must lean back slightly fiom
the hips.
* Maintain
good spinN
align-
merit, chest
lifted, abs fight
and a slight arch in lower back.
FINISH
ACTION
* Pull shouMer
blades
down and
together
while drawing
elbows
down and then in, toward
sides
of body;
* At end of moO(m,
arms should
be near
(not touching)
sides,
shoulder
blades
flflly depressed
toward
hips and forearms
in line
with cables
(not fbrward).
* Slowly return
to start position.
Allow arms and shotflder
blades
to move
up flflly, without
relaxing
IYtuscles.
g(m_lex
Xtreme'
SE Ox_ner's
Manual
31
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