GPK UPPERTONE - Manual (Page 21)

21
Lat Pulls
Lat Pulls Facing In Lat Pulls Facing Out
Lat Pulls
You can do the lat pulls facing in, or out, of the UPPERTONE. Use the direction most comfortable for you. If
you use a power chair with a high back and find it difficult to back into the UPPERTONE, do the exercise
facing in.
1. Adjust the resistance on the left and right sides to the desired level.
2. Adjust the height of the UPPERTONE so that the deltoid pivot points (the pegs) are just below your
shoulders.
3. Pin the deltoid arms in the up angle position. The foam pads on the deltoid arms should be at shoulder level
or slightly higher.
4. Use the higher hole for the pin for the most range of motion. Use the lower hole for a lower range of
motion, or if you can not use the higher hole for some other reason. Overall, when you place your arms on
the deltoid pads, the elbow tips should be just above shoulder level.
5. Position your wheelchair so that your shoulders are in the middle of the deltoid pads.
6. Position the deltoid pads so that when your bent arms are on the pads the elbow tips extend just beyond
them and the wheelchair does not interfere with the pads movement.
7. Bend your arms at the elbow and place them on the pads.
8. If possible, pull your shoulder back so that the elbows are slightly behind your shoulders. This is will help
isolate the lat muscles.
9. Now do the lat pulls. Push straight down almost, but not quite, as far as you can go. Then raise your arms
back up almost, but not quite, to the topmost position .
10. You should push down in a smooth motion without shrugging your shoulders. In other words the
movement should be in the arms.
11. The pressing down and return motion should be smooth and controlled with only your arms moving up and
down. Your arms should not slip on the deltoid pads.
12. Throughout the entire movement you should sit up straight. Do not lean or slouch.
13. Use the same motion for the desired number of repetitions.
14. You should usually do this exercise both arms at a time. However, if you have balance problems, and find
that it helps to do so, in the beginning you can do this exercise one arm at a time with low resistance.
15. Advance users may want to do this exercise one arm at a time with high resistance.
16. You may also want to start with a low resistance and a smaller range of motion, increasing both gradually
as you become stronger and more flexible.