Standing Lat Row
37
Back Exercises
START
ACTION
START
s 2EMOVETHESEATSTANDON
the platform facing away
from the Power Rod
®
units,
and grasp the handles with
an overhand grip, arms
hanging toward pulleys.
"ENDOVERTOABOUT
slight tension in the cables.
s3LOWLYMOVEYOURELBOWS
backward as you bring the
handles to a point below
your chest.
s3LOWLYLOWERTHEHANDLES
to the starting position,
keeping knees bent and back
flat.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
"ICEPS4ERES-AJOR
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTBENDYOURNECKFORWARDOR
backward.
s 2ELEASEYOURSHOULDERBLADESAT
the end of each rep.
s 3TARTEACHREPBYRETRACTINGYOUR
shoulder blades.
s +EEPYOURSPINEALIGNEDCHEST
lifted.
Wide Pulldowns with Grips
START
ACTION
START
s &ACINGTHE0OWER2OD
®
units, grasp the handles
with an overhand grip then
sit on
the bench.
s 0OSITIONYOURTHIGHSDIRECTLY
under the pulleys and sit
upright with your arms
extending upward.
s -AINTAINGOODSPINAL
alignment, chest lifted, abs
tight and with a very slight
arch in your lower back.
s )NITIATETHEMOVEMENT
by pulling your shoulder
blades down and together
while simultaneously
drawing your elbows
downward to the sides
toward your torso.
s 3LOWLYRETURNTOTHESTARTING
position allowing your arms
and shoulder blades to
move fully upward, without
relaxing your muscles.
FINISH
Muscles worked:
Latissimus Dorsi; Rear Deltoids;
"ICEPS4ERES-AJOR
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Lat tower
Success Tips
s $ONOTLOSESPINALALIGNMENT
s +EEPYOURABSANDTORSO
tightened throughout the entire
motion.
