Latissimus Dorsi & Teres Major

WITH M1

Lever Iron Cross

Instructions

Preparation

Sit on platform and grasp handles to sides with palms down grip.

Execution

With arms straight, pull lever handles down below hips. Return lever handles upward just above shoulder high, or just before slight pressure in shoulder is felt. Repeat.

Comments

Platform should be adjusted so shoulder joint and girdle are approximate height as lever fulcrum.

Muscles

Target: The primary muscle intended for exercise

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

  

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

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

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
• Pectoralis Minor (Chest, Shoulder)

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

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

  

   

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

• No significant stabilizers

WITH M2

Lever Close Grip Pulldown

Instructions

Preparation

Grasp parallel lever bars. Sit with thighs under supports.

Execution

Pull down cable attachment to chest. Return until arms and shoulders are fully extended. Repeat.

Muscles

Target: The primary muscle intended for exercise

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

  

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

• Brachialis (Arm (Side), Lower Biceps)

  

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

  

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

  

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

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

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

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
• Pectoralis Minor (Chest, Shoulder)

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)

  

Lever Front Pulldown

Instructions

Preparation

Grasp wide grip lever handles. Sit with thighs under supports.

Execution

Pull down lever to upper chest. Return until arms and shoulders are fully extended. Repeat.

Muscles

Target: The primary muscle intended for exercise

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

  

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

• Brachialis (Arm (Side), Lower Biceps)

  

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

  

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

  

• Teres Minor (Rotatory Cuff, Back)

  

• Infraspinatus (Rotatory Cuff, Back)

  

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

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

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

  

   

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

  

   
• Pectoralis Minor (Chest, Shoulder)

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

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

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

  

WITH M3

Cable Close Grip Pulldown

Instructions

Preparation

Grasp parallel cable attachment. Sit with thighs under supports.

Execution

Pull down cable attachment to upper chest. Return until arms and shoulders are fully extended. Repeat.

Muscles

Target: The primary muscle intended for exercise

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

  

   

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

• Brachialis (Arm (Side), Lower Biceps)

  

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

  

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

  

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

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

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

  

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

  

   
• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

   
• Pectoralis Minor (Chest, Shoulder)

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)

  

Cable Front Pulldown

Instructions

Preparation

Grasp cable bar with a wide grip. Sit with thighs under supports.

Execution

Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat

Muscles

Target: The primary muscle intended for exercise

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

  

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

• Brachialis (Arm (Side), Lower Biceps)

  

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

  

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

  

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

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

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

  

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

  

   
• Pectoralis Minor (Chest, Shoulder)

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

• Infraspinatus (Rotatory Cuff, Back)

• Teres Minor (Rotatory Cuff, Back)

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

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

  

Cable Rear Pulldown

Instructions

Preparation

Grasp cable bar with a wide grip. Sit with thighs under supports.

Execution

Pull down cable bar behind neck. Return until arms and shoulders are fully extended. Repeat.

Muscles

Target: The primary muscle intended for exercise

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

  

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

• Brachialis (Arm (Side), Lower Biceps)

  

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

  

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

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))

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

  

   
• Pectoralis Minor (Chest, Shoulder)

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

• Pectoralis Major, Sternal (Chest, Lower Pecs)

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

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

  

Cable Seated Straight Arm Pulldown

Instructions

Preparation

Sit on bench facing away from cable pulley apparatus. Grasp revolving cable attachment over head with over hand grip.

Execution

With elbows fixed approximately 30°, pull cable attachment forward and down until upper arms are to sides. Return attachment forward and overhead. Repeat.

Comments

If cable attachment is too high, grasp attachment first, then sit down. Fix elbows approximately 30° throughout exercise.

Muscles

Target: The primary muscle intended for exercise

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

  

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

• Pectoralis Major, Sternal (Chest, Lower Pecs)

  

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

  

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

  

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

  

• Rhomboids (Back (Middle)

  

   

• Levator Scapulae (Shoulder (Upper), Neck (Rear))

  

   
• Pectoralis Minor (Chest, Shoulder)

  

   

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

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

  

• Pectoralis Major, Clavicular (Chest (Upper), Upper Pecs)

• Wrist Flexors (Forearm (Inner), Hand Flexors)