Okay, this great machine here is also going to help us to work on our back muscle. So legs, rhomboid, all the muscles back there, rear deltoids. Two adjustments on this particular machine. This seat and this pad here, once again we can tilt this seat up and slide over down and we want to make sure that when he is seated on this seat, it is right there on the sternum or breast bone, chest level, and right there, right in the middle of the chest.
So we sit down facing the machine. We make sure that these handles are within arms reach and we can also the knob here to allow this tab to go forward or back. Once we have our weights selected, we make sure that our feet are flat on the ground, we sit up straight, and we keep our core muscles tight, retract the shoulders and breathe out every you engage your back muscles. The key here is pull from the legs and try to initiate the pull from the back and not so much the biceps even though the biceps are secondary muscles on this particular exercise.
The next thing we do we want to focus on our rear deltoids with this machine happens to be a dual access machine like our chest press that we work on earlier. This machine can focus strictly on the rear deltoids as well.
Rear deltoids smaller muscles and the muscles that we work on our back we have fit the lighter weight or suggested to pick the lighter weight. You grab these top handles up here and as you pull it straight back and bring it out at the same time. Rear deltoids at the muscles that are in the back of the shoulder so we did our shoulder, we did our acquire deltoids on the shoulder press our medial deltoids on the lateral raise and now our rear deltoids along on the seated row as well.
Our dual access machine, once again your reference will be determined upon your specific goals.
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