| Setup video - Set
the seat position: Tilt and slide the seat up or down so that the top of the chest
pad will meet the client's chest.
- Seat the client and have them lean into
the chest pad to verify the seat height. If necessary, have them step down and
adjust the height.
- Move to the front of the machine and load the weights.
Introduction for newer clients Include any
of the following points: - This exercise works your lats to pull your
arms from front to back.
- Keep leaning into the chest pad for the entire
exercise.
- Keep your head neutral, and look straight ahead or close your
eyes.
- Relax your shoulders and keep your shoulder blades flat on your
back.
- Rest your feet on the frame, not the footrests.
- Relax your
legs and try to limit the involvement of your legs and lower back.
- Do
not arch your back to complete the pull.
- Use your lats to pull your hands
all of the way back to your chest.
- Do not lift your elbows or pull them
down toward your hips; when you finish the pull your elbows should be at about
45 degrees.
- Squeeze at the top for a couple of seconds. Imagine that you
are trying to hold a pencil between your shoulder blades.
- Resist with
your lats while extending your arms to lower the weight.
- Keep your grip
as soft as possible (without dropping the weight!), and relax your forearms and
biceps as much as possible. You do need to use these muscles, but if they are
overused they will tire and fail before the targeted muscles (the lats).
- As
you lower the weight, keep your shoulders relaxed and lowered.
- Turn and
begin pulling again slowly when your arms reach full extension. I will tell you
when to turn.
- When your lats fatigue and you can no longer move the weight,
I will provide extra resistance for ten seconds. Pull against that resistance
as hard as you can for the full ten seconds.
Beginning
the exercise From the front of the machine, hand the weight-handles to the
client, one at a time. Tell them to take hold of the vertical handle, with their
thumb on top. Move to the back of the machine where you can view the client's
back and posture. Count down and begin the exercise: 3, 2, 1, begin, 1, 2 3... Cues
(use shortest version possible for client) Client
| Trainer cues | Is arching the
back | No arching (of the lower back). | Turns
before top-out | Pull all the way (back to your chest). | Approaches
top-out | Squeeze (at the top). | Moves the
head in any direction | Head neutral. | Shrugs
shoulders | Shoulders down. | Rounds the back | Shoulder
blades back. | Lifts elbows or pulls them down | Relax
the shoulders. Relax the biceps. |
Trainer
Resistance failure
procedure video It's best to begin trainer resistance when the lats
are fully flexed. You can provide very gentle assistance to get the weights to
this position, but do not provide too much assistance as that will unload the
lats. Use caution when moving to the front of this machine to provide additional
trainer resistance. It is easy to be snagged by the (moving) movement arm or by
the adjacent Chest Fly and Real Deltoid machine. With one foot on the floor
and one foot braced against the center of the machine frame, take hold of both
outside handles, and pull toward the lowered position. Be sure that you are positioned
such that if the client fails suddenly, you will not be struck by the movement
arm. Machine use 1-rep
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