Machine training for back can often be more effective than free weights due to lapses in form. This setup gives you the benefits of free weight and machines.
It's a simple leverage set up (hence the see-saw name), just loading one end of the bar while gripping on the unloaded end.
Use an alternating hand-baseball bat type of grip. You can switch this up on successive sets to balance the workload.
I've got the rack rail set about 2 feet off the ground.
Then just lie down and row using standard form.
The beauty of this setup is that it forces strict form. Since you're lying on the ground, just keep your upper back and butt in contact with the ground and it'll ensure good form.
It also takes ALL the stress off the lower back with a rowing movement.
You can face either way (feet towards the weighted end or feet away) to vary the arc of the pull.
I've got 115 lbs of plates on the end of the bar... you can actually adjust the resistance by where the fulcrum of the lever is (i.e. if the bar is pivoting right in the center vs pivoting with a shorter or longer "lever end").
If you have a rack that has bare steel rails, I'd recommend setting a towel over it so the bar doesn't slide as easily.
For pulldowns, I've got my feet up on the rail to brace the body. Then just grip the end of the bar and perform a pulldown movement.
I found this variation to be very useful for isolating the lats very effectively. It's almost like a machine pulldown but with some of the freedom of movement of free weights.
Another excellent home-gym pulldown method is the Bar-Band Leverage Pulldown.
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