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30
Back Exercises
Pulldowns—Shoulder Adduction (with elbow flexion)
Narrow Pulldowns with Handgrips—Shoulder Extension (with elbow flexion)
Muscles Worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• Keep your knees bent and feet flat on the
floor.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90
o
. Hands should
be no wider apart than your elbows
(beginners may narrow their grip to
increase comfort).
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
Muscles Worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your knees bent and feet flat on the
floor.
• Keep the lats tightened throughout the
entire motion.
START FINISH
START FINISH
Start
• Grasp the Bent Lat Bar using
the wide grip determined by
following the directions in the
Success Tips, then sit on the
bench and face the Power Rod
®
unit.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
• Keep your arms extended and
straight.
Start
• Attach a Handgrip to each cable
on the Lat Tower Pulleys.
• Straddle the bench, facing the
Power Rod
®
unit.
• Grasp a Handgrip in each hand,
palms facing each other, and sit
down on the bench.
• Position your thighs directly
under the Lat Tower Pulleys.
• Sit upright.
Action
• Initiate movement by pulling
shoulder blades together while
simultaneously drawing elbows
down and inward.
• Bent Lat Bar may not touch your
chest. At the end of the motion,
arms should be near your
sides and shoulder blades fully
depressed.
• Keep forearms facing upward.
• Slowly return to Start position.
Action
• Keep your hands at shoulder
width, arms straight. Initiate
movement by pulling your
shoulder blades down and
together while simultaneously
bending your elbows, drawing
them down and inward toward
your sides.
• At the end of the motion, arms
should be near your sides,
shoulder blades depressed, and
forearms facing upward.
• Slowly return to Start position.
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