by Personal Trainer Gabe Poad
The free motion machines are great for back days as they allow you to hit the different areas (traps, lats, etc.) from many angles all in one spot. Make sure to give these a try in your next workout and come find me or another member of our personal training team if you have any questions.
1. Single Arm Pulldown
with the Freemotion Lat Pulldown and High Row
(A) Position your hand in a pronated grip. At the starting position, lean into the stretch of the working side. (B) As you pull down, rotate the hand to a neutral grip—focus on pulling through the elbow using your hand as a hook. At the end range of the movement, crunch your torso towards the working arm to fully engage your lat. Slowly release the contraction and let your arm stretch up before beginning the next rep.
2. Neutral Grip Low Row
with the Freemotion Lat Pulldown and High Row
(A) Starting with your hands in a neutral position, allow your upper back to round forward slightly. (B) Retract your shoulder blades back as you pull from your elbows. At the end range of the movement, focus on squeezing your shoulder blades together, driving your elbows behind your body, and opening up your chest. Slowly release and extend back to the starting position.
3. Neutral Grip Row
with the Freemotion Multi-Pull Press
(A) Lean back in a position so the weights aren’t resting. Ensure your hands have a neutral grip, with your upper back and shoulders rounded slightly forward. (B) Pulling from your elbows, contract everything back. At the end range of the movement, squeeze your shoulder blades together. Drive your elbows behind your body and open up your chest.
4. Rear Delt High Row
with the Freemotion Multi-Pull Press
(A) Position your hands with pronated grips. (B) Pull while your elbows are positioned wide—think about keeping your upper arm parallel to the ground. As you’re about to finish the movement, you should have a 90-degree angle at the elbow, and you’ll feel the movement through the back of your shoulder and upper back. Slowly release back to the starting position.
