15
Back Exercises
FINISH
START
Muscles worked:
This exercise emphasizes the
latissimus dorsi, teres major and rear deltoid
muscles which make up the large pulling
muscles of your upper back as well as the
trapezius and rhomboids. The biceps muscles
on the front of the upper arm are also involved
in the movement.
Starting position:
•
Sit on the floor facing the machine.
•
Grasp the hand grips with both hands in a
overhand or palms down grip.
•
Place your heels on the footplate, with your
knees bent comfortably.
•
Sit up straight with your spine in good
alignment.
Motion:
•
Initiate the movement by pinching your
shoulder blades together while
simultaneously drawing your elbows down
and backward toward the sides of your body.
•
Continue moving the arms past the sides of
the body.
•
Slowly return to the starting position,
straightening the arm and letting the
shoulder blades slide forward without
slouching.
Key points:
•
Try to maintain upright alignment at all
times during the movement.
•
You will want to rotate your wrists during
the movement so that your palms are facing
away at the beginning, and facing up at the
finish point.
SEATED LOW ROW
— Shoulder extension (with elbow flexion)
Muscles worked:
This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres major) as well as the
trapezius and rhomboids.
Starting Position:
•
Sit on the bench facing the machine, knees
bent and your feet flat on the floor.
•
Grasp the upper handles with your palms
facing down and arms straight.
•
Sit up straight with your chest on the seat
back and until arms/cables are in front of
body at a 90 degree angle to your torso.
•
Lift your chest and slightly pinch your
shoulder blades together.
Motion:
•
Allowing your arms to bend as you go, move
your elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
•
Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Key points:
•
Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
•
For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
REAR DELTOID ROWS/COMPOUND ROW
— Shoulder Horizontal Abduction (with elbow flexion)
FINISH
START
