1
WIDE pULLDOWNS
— Shoulder Adduction (with elbow flexion)
BACK EXErCISES
STArT
FINISh
Muscles worked:
This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elbows.
Starting position:
• Facing the machine, grasp the bar with an
underhand grip, approximately shoulder
width. Then sit on the bench.
• Position your knees directly under the
seatback and sit upright with your arms
extending upward.
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the front, and then back
toward the sides of your body.
• At the end of the motion, your arms should
be drawn near your sides (although may not
be touching your sides), your shoulder
blades should be fully depressed toward your
hips and your forearms must be upward in
line with the direction of the cables (not
forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire
motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
rEVErSE GrIp pULLDOWNS
— Shoulder Extension (with elbow flexion)
Muscles worked:
This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of
your upper back. It also involves the muscles
on the front of your upper arms (the biceps
group) which are responsible for bending your
elbows.
Starting position:
• To determine the appropriate grip width for
you, hold you upper arms straight out to the
sides at shoulder height. Bend your elbows
approximately 90 degrees. Your hands
should be no wider than your elbows. (For
many individuals slightly less than elbow
width is more comfortable.)
• Facing the machine grasp the bar at the
determined width and sit on the bench.
• Position your knees directly under the
seatback and sit upright with your arms
extended up. NOTE: You may position your
hips directly under the pulley but make sure
to lean back slightly from the hips(not the
waist)
• Maintain good spinal alignment, chest lifted,
abs tight and maintain a very slight arch in
your lower back.
Motion:
• Initiate the movement by pulling your
shoulder blades down and together while
simultaneously drawing your elbows
downward to the sides, and then inward,
toward your trunk.
• The bar does not have to touch your chest
but, at the end of the motion, your arms
should be drawn near your sides, your
shoulder blades should be fully depressed
toward your hips and your forearms must be
in line with the direction of the cables (not
rotated forward).
• Slowly return to the starting position
allowing your arms and shoulder blades to
move fully upward, without relaxing the
muscles.
Key points:
• From the side view the forearms should
appear to remain in line with the cable.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom
of the movement.
• Keep the lats tightened throughout the entire
motion.
• Do not move your elbows posteriorly on the
way down.
STArT
FINISh
