35
Back Exercises
Wide Pulldowns
— Shoulder Adduction (with elbow flexion)
START
ACTION
START
s 'RASPTHE"ENT,AT"AR
using the wide grip
determined by following
the directions in the
Success Tips, then sit on
the bench, facing the Power
Rod
®
units.
s 0OSITIONYOURTHIGHSDIRECTLY
under the Lat Tower pulleys.
Sit upright.
s +EEPYOURARMSEXTENDED
and straight.
s )NITIATEMOVEMENTBYPULLING
shoulder blades together
while simultaneously
drawing elbows down and
inward.
s "ENT,AT"ARMAYNOTTOUCH
your chest. At the end of the
motion, arms should be near
your sides, shoulder blades
fully depressed.
s +EEPFOREARMSFACING
upward.
s 3LOWLYRETURNTO3TART
position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s 4ODETERMINETHEAPPROPRIATE
grip width for you, hold your
arms straight out to your sides at
shoulder height. Bend your elbows
approximately 90°. Hands should
be no wider apart than your
elbows (beginners may narrow
their grip to increase comfort).
s +EEPYOURSPINEALIGNEDABSTIGHT
and a slight arch in your lower
back.
Narrow Pulldowns with Hand Grips
— Shoulder Extension (with elbow flexion)
START
ACTION
START
s !TTACHA(AND'RIPTOEACH
cable on the Lat Tower
Pulleys.
s 3TRADDLETHEBENCHFACING
the Power Rod
®
units, grasp
a Hand Grip in each hand,
palms facing each other
and sit down on the bench.
s 0OSITIONYOURTHIGHSDIRECTLY
under the Lat Tower pulleys.
Sit upright.
s +EEPHANDSATSHOULDER
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward
towards your sides.
s !TTHEENDOFTHEMOTIONARMS
should be near your sides,
shoulder blades depressed,
forearms facing upward.
s 3LOWLYRETURNTO3TART
position.
FINISH
Muscles worked:
,ATISSIMUS$ORSI4ERES-AJOR
Rear Deltoids; Biceps
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
s +EEPYOURCHESTLIFTEDABSTIGHT
and a very slight arch in your
lower back.
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPTHELATSTIGHTENED
throughout the entire motion.
