Instructions

Preparation

Sit slightly forward on seat or bench in order to grasp cable V-Bar attachment. Place feet on vertical platform; slide hips back, positioning knees with slight bend.

Execution

Pull cable V-Bar attachment to your waist while straightening your lower back. Pull your shoulders back and push chest forward while arching back. Return until your arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Comments

Begin with light weight and add additional weight gradually to allow lower back to adequate adapt. Do not pause or bounce at bottom of the movement. Do not lower weight beyond a mild stretch. Full range of motion through the lower back will vary from person to person, depending on hamstring and lower back flexibility.

Muscles Worked

Target

  • General Back

Synergists

  • Erector Spinae
  • Medial & Lower Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Teres Major & Minor
  • Posterior Deltoid
  • Infraspinatus
  • Brachialis
  • Brachioradialis
  • Pectoralis Major, Sternal

Dynamic Stabilizers

  • Biceps Brachii
  • Long Head of the Triceps

Stabilizers

  • Hamstrings
  • Gluteus Maximus
  • Adductor Magnus

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