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BACK EXERCISES

Machine Exercises:

  • Lat Pull Downs
  • Row Machine
  • Back Extension

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Lat Pull Down Machine

 

Muscles Worked:

Latisimus Dorsi, Teres Major, Biceps Brachii, Brachialis, Lower Trapezius, Rhomboids

 Machine Information:

  • Easy-to-use defined path of motion
  • Diverging movement creates a natural downward pulling exercise pattern for superior feel
  • Angled thigh pad is fixed for simple operation and thigh stabilization

video

Key Points:

  • Remember to breathe! Inhale on the way down and exhale on the way up
  • Keep your feet planted flat on the ground
  • Keep a slight lean backwards, but do no use your body weight to assist in the pull down
  • Make sure the thigh pad is pressed up against your thigh to prevent rising up off of the seat during the exercise
  • This exercise helps progress to more advanced pull up

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Row/Rear Delt Machine

 

Muscles Worked:

Deltoid [Anterior, Middle, Posterior], Supraspinatus

 Machine Information:


  • Diverging pattern follows the natural path of movement for a superior feel
  • Multiple grips for exercise variety on lats and rear deltoids
  • Adjustable chest pad to accommodate users of all sizes

video

Key Points:

  • Keep your chest against the chest pad during the exercise
  • Keep your spine erect with your chest our and head in neutral position
  • Keep your feet flat on the ground and your knees bent at 90 degrees
  • Inhale as you raise your arms to a horizontal position and exhale as you lower arms back down
  • The trapezius muscle becomes involved if you raise your arms above a horizontal position

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Back Extension

Muscles Worked:Spinalis thoracis, Longissimus thoracis, Iliocostalis lumborum, Quadratus lumborum
Machine Information:

  • Adjustable footplate accommodates users of all sizes and is adjustable from a seated position
  • Lumbar pad helps users easily find correct position relative to axis of rotation
  • 5-position adjustable start mechanism for individual range of motion
insert video here
Key Points:

  • This is an excellent exercise for beginners to start with to progress towards more advanced, suspended back extensions
  • Inhale as you press back and exhale as you come forwards
  • Keep your chest pushed out and your abs tight
  • This exercises focuses on the muscles of the lower back
  • Hold on to the handles and extend as far back as possible without using your arms to pull you back
  • Do not lock your knees- keep a slight bend
  • Position the back roller across your shoulder blades

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