44
Back Exercises
Standing Low Back Extension — (hip extension)
START FINISH
• Slide the handles on the Hand
Grips to one side and slide
the straps over your forearms,
tightening near your elbows.
• Bend your knees comfortably,
arms crossed in front of chest.
Pull the Hand Grips tightly into
your chest.
• Pinch shoulder blades together
and lean forward from the hips,
at least 45˚, letting the tension
out of the Cables.
• Keeping your chest lifted,
move your entire torso
upwards into a straight
standing position by pivoting
at the hips.
• Slowly return to the Start
position without slouching or
changing spinal alignment.
Muscles worked:
Lower Trapezius; Erector Spinae;
Gluteus Maximus
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0, or 9
Success Tips
• Lift your chest, keep your knees
bent and feet on Platform. Pinch
shoulder blades together.
• Keep your spine aligned, abs tight
and a slight arch in your lower back.
• Move from the hips only—do not
bend from waist.
Good Morning
START FINISH
START
• Grasp the Squat Bar with your
palms facing downward.
• Keep your legs bent slightly.
• Bend over, approximately
90˚ from your hips (not your
waist).
• Initiate the movement by
pushing your hips forward.
• Slowly move your trunk
until you are in the standing
position. Back should be
tightened when reaching
upright position.
• Slowly return to the Start
position without relaxing
tension in your legs.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoids
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your chest lifted, spine aligned,
abs tight and your back flat with no
arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this
movement.
• Lift your head, keep your knees bent
and feet on Standing Platform.
START
FINISH
