BACK

CABLE LAT EXTENSION-

Stand arms length from the bar with knees slightly bent and torso slightly forward.  Place hands lightly on the bar outside shoulders.  Pull arms down towards body, tightening shoulder blades.  Hold, then let arms return to starting position maintaining contraction in the lats.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID

CABLE SEATED ROW-

Place feet firmly against machine, sit up with back straight and knees flexed. Pull arms to a 90° angle, pulling elbows back and squeezing the shoulder blades together.  Release slowly back to starting position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS

THERABAND OR X-ER BAR SEATED ROW-

Sit down with feet extended in front.  Wrap band around feet and grasp handle. Pull arms to a 90° angle, pulling elbows back and squeezing the shoulder blades together.  Release slowly back to starting position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS

DUMBBELL ONE ARM LAT  (BENTOVER ROWS)-

Place one knee onto the bench so that knees are parallel.  Bend the hips and knees.  Plant one hand onto the bench, so that the trunk is approximately at a 90° angle.  Lightly hold the dumbbell with opposite hand.  Begin pulling arm up with elbow pointing back and close to the body.  Hold and return to original position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS

CABLE LAT PULLDOWN  (NARROW GRIP)-

Grasp the bar inside of shoulder width and sit with knees under pad.  Lean back between 15° and 45°, bend the elbows and begin to pull arms down until they are parallel with the floor.  Squeeze shoulder blades together and hold, let arms up slowly to original position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS, LEVATOR SCAPULAE

CABLE LAT PULLDOWN  (WIDE GRIP)-

Grasp the bar outside of shoulder width and sit with knees under pad.  Lean back between 15° and 45°, bend the elbows and begin to pull arms down until they are parallel with the floor.  Squeeze shoulder blades together and hold, let arms up slowly to original position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS, LEVATOR SCAPULAE

LAT PULL UPS  (CHIN UPS OR PULL UPS)-

Place hands on the bar wider than shoulder width.  Hang or stand on the support and lean back slightly pulling shoulder blades together.  Pull body up until the upper arms are about parallel to the floor and elbows at 90°.  Let the body back slowly into original position.

TARGET MUSCLES: LATISSIMUS DORSI, TERES MAJOR, POSTERIOR DELTOID, BICEPS, RHOMBOIDS, MIDTRAPEZIUS, LEVATOR SCAPULAE

OPPOSITE ARM AND LEG RAISE-

Lie with stomach on the floor with both arms extended overhead, legs straight and relaxed. Rest forehead on towel or on arm.  Hold one arm and the opposite leg slightly off the floor raise upward to challenge the lower back muscles.  Hold and return to original position. Repeat other side.

TARGET MUSCLES: ERECTOR SPINAE

RESISTA-BALL BACK EXTENSION-

Lie with abdomen on RESISTA-BALL with knees slightly flexed and legs spread for balance.  Place arms next to sides.  Lift trunk upwards to contract lower back muscles.  Hold and return to original position. 

TARGET MUSCLES: ERECTOR SPINAE

SAFETY TIPS:

·         DO NOT shrug your shoulders.

·         DO NOT arch your back to help pull bar.

·         DO NOT lift your body off seat.

·         DO NOT lock your elbows.

·         DO NOT bend wrists.

·         DO NOT swing body.

·         KEEP head, neck, and back in a straight line.