Step 5: Exercise

Difficulty level:

Beginner

Target Mucsle Groups:

Back

Secondary Muscles:

Biceps

Equipment:

Fixed Machine

Benefits:

Strengthens Latissumis Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius, Posterior Deltoid and Biceps

Increases the coordination of the scapular complex.

Starting Position:

Adjust seat height so that knees fit comfortably under padded cross bar.

Use a wide enough grip that allows the forearms to remain perpendicular throughout the movement.

Lean back enough to allow bar to travel to the collar bone (clavicle).

Movement:

Contract deep abdominal muscles.

Pull the shoulder blades downward, followed by the arms.

Keep the elbows, bar and cable on the same plane of motion.

Slowly return to the starting position by allowing the shoulder complex to rotate upward and elevate. Stop before elbows lock.

The head should not move forward.