General Back

WITH M1

Lever Lying Rear Lateral Raise

Instructions

Preparation

Lie on machine with chest against padding. Position arms between padded lever arms with elbow below shoulders.

Execution

Pull arms up until elbows are beyond back. Return and repeat.

Comments

Upper arm should travel in a perpendicular path to the torso. At the lower portion of the exercise, keep elbows pointed outward below shoulders. At the upper portion of the exercise, keep the elbows pointed outward to the sides of the shoulders.

Muscles

Target: The primary muscle intended for exercise.

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

Synergists: A muscle that assists another muscle to accomplish a movement.

• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• No significant stabilizers

ON M2

Lever Row

Instructions

Preparation

Lay on seat and position chest against strap. Grasp lever handles with an overhand grip.

Execution

Pull lever down until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Erector Spinae Lower Back

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
• Teres Major (Back (Outer), Lats little helper)

  

   
• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

   
• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

   

ON M3

Cable Seated High Row

Instructions

Preparation

Sit slightly forward on bench or platform and grasp cable attachment. Slide hips back positioning knees with a slight bend bend. Allow weight on cable to pull torso forward while stretching arms and shoulders upward.

Execution

Pull cable attachment to waist and lean back slightly. Pull shoulders back and push chest forward while arching back. Return until torso, arms, and shoulders pulled forward. Repeat.

Comments

It is optional to bend the lower back forward during the stretch and pull it upright during contraction. If low back is kept still, Erector Spinae acts as synergist muscle.

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

• Teres Major (Back (Outer), Lats little helper)

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

• Infraspinatus (Rotatory Cuff, Back)

• Teres Minor (Rotatory Cuff, Back)

• Brachialis (Arm (Side), Lower Biceps)

• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

• Pectoralis Major, Sternal (Chest, Lower Pecs)

• Erector Spinae Lower Back

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

• Triceps, Long Head (Arm (Rear), Triceps)

• Hamstrings Thigh (Rear)

• Gluteus Maximus (Butt, Hips (Rear), Glutes)

• Adductor Magnus Inner Thigh

Cable Seated Row

Instructions

Preparation

Sit slightly forward on platform and grasp cable attachment. Slide hips back positioning knees with slight bend.

Execution

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Erector Spinae Lower Back

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
• Teres Major (Back (Outer), Lats little helper)

  

   
• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

   
• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

   
• Hamstrings Thigh (Rear)

  

   
• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

   
• Adductor Magnus Inner Thigh

  

   

Cable Seated Row (wide grip)

Instructions

Preparation

Sit slightly forward on platform and grasp cable attachment with a wider than shoulder width grip. Slide hips back positioning knees with slight bend bend.

Execution

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Muscles

Target: The primary muscle intended for exercise.

• Back, General

Synergists: A muscle that assists another muscle to accomplish a movement.

• Erector Spinae Lower Back

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

   
• Trapezius, Lower (Back (Middle), Lower Traps)

  

   
• Rhomboids (Back (Middle)

  

• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
• Teres Major (Back (Outer), Lats little helper)

  

   
• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
• Infraspinatus (Rotatory Cuff, Back)

  

   
• Teres Minor (Rotatory Cuff, Back)

  

   
• Brachialis (Arm (Side), Lower Biceps)

  

   
• Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.

• Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)

  

   
• Triceps, Long Head (Arm (Rear), Triceps)

  

   
• Hamstrings Thigh (Rear)

  

   
• Gluteus Maximus (Butt, Hips (Rear), Glutes)

  

   
• Adductor Magnus Inner Thigh