Life-fitness Pro Series User Manual download pdf (Page 43)

3. Pro Series Machines

3-34

SMITH MACHINE (PL06)- Back exercises

Back exercises:

• Shrugs: Traps

• Bent over rows: Lats

• Dead lifts: Erector spinae

Performing the exercises:

Shrugs: Without weights on the bar, hook the bar to a starting position where your arms will

be nearly fully extended down around the thighs. Add desired weights to each side of the bar

horns. In the standing position, your feet should be slightly less than shoulder width apart.

Hands should touch just outside the edge of your legs. Palms should be facing away from

you. Keep your head up and back straight. Relax your shoulders and let them droop down.

Unlock the bar from the hook and raise it toward the chest as you slowly shrug your

shoulders upward and back as far as possible. Slowly lower the bar to the starting position.

Bent over rows: Without weights on the bar, hook the bar to a starting position near the

midpoint of your shin. Add desired weights to each side of the bar horns. Hands should grip

the bar at about shoulder width. Palms should be facing toward you. Keep your head up and

back straight. Bend your knees slightly and bend over so that your upper body is almost

parallel to the floor. Unlock the bar from the hook and raise it toward the waist. Slowly

lower the bar to the starting position. Keep your body at the same angle throughout the

exercise so as not to put pressure on the lower back.

Dead lifts: Without weights on the bar, hook the bar to a starting position on the lowest

hook. Add desired weights to each side of the bar horns. Hands should grip the bar at about

shoulder width. Palms should be facing away from you. Keep your head up and back arched

throughout the exercise. Squat down with your feet six to twelve inches apart and grip the

bar just outside your ankles. Pull your shoulders back and slowly raise the bar. Keep

shoulders back and head up. Maintain a straight back and do not hyperextend the back as

you rise up. Lower the bar back down to the start position.

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Life-fitness Pro Series User Manual Page 43