I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
Sitting on the machine with your torso bent. The pads placed on your shoulder blades :
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Inhale and straightens your torso at the maximum
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Back to the start position by controlling the movement and exhaling.
This exercise works spinal erectors muscle mainly, the sacro-lumbar of the spinal muscle and a little bit longissimus thoracis, iliocostalis lumborum, quadratus lumborum.
This machine is excellent for beginner to gain strength to do back’s exercise more technical later.
What is interesting with this machine, it’s to change the weight and the movement’s amplitude during session.
Example
Do 2 sets of 15 reps with a moderate weight and a complete execution of the amplitude and then do 2 sets of 7 reps with a heavier weight and a reduced amplitude.
Share this article if you think it can help someone you know. Thank you.
-Steph