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.
Pulley position: Lat tower.
• Facing the Power Rods®, grasp the the handles, 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 side, and then inward, toward your trunk.
• The handle does not have to touch your chest but, at the end of the motion, your arm should be drawn near your side, your shoulder blade should be fully depressed toward your hips and your forearm must be in line with the direction of the cable (not rotated 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.
• From the side view the forearms should appear to remain in line with the cables.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.
• Keep your lats tightened throughout the entire motion.
• Do not move your elbows posteriorly on the way down.