Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.
• Facing the Power Rods®, grasp the handles with an underhand grip, approximately shoulder width. Then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
• Initiate the movement by pulling your shoulder blade down while simultaneously drawing your elbow downward to the front, and then back toward the side of your body.
• At the end of the motion, your arm should be drawn near your side (although may not be touching your sides), your shoulder blade should be fully depressed toward your hips and your forearm must be upward in line with the direction of the cable (not forward).
• Slowly return to the starting position allowing your arm and shoulder blade to move fully upward, without relaxing the muscles.
• Repeat this motion with the other arm while keeping the previous arm stretched out upwards.
• Do not lose spinal alignment.
• Keep the lats tightened throughout the entire motion.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.