The champ's training diary

tips from a pro

* Before I begin, I adjust the height of the seat so that when I sit down and grasp the handles, my wrists, elbows and shoulders are aligned. I also position the arms of the machine so that they're close together near the backrest.

* After selecting the appropriate weight, I sit down facing the backrest and take a thumbs-up grip on the handles. If you can, place your feet flat on the floor; otherwise, stabilize yourself as best you can with your toes on the floor. I keep a natural curve in my low back and tighten my abs for further stability, my head straight.

* To begin the exercise, I take a deep breath and lift the weight by pulling my arms back to the point where they're just slightly behind my back. I think about squeezing my rear delts before I exhale and reverse the movement.

* Take your time and move slowly through a full but comfortable range of motion.

* Make sure you don't allow your shoulders to rise at any point during the set. This tightens your traps and prevents you from moving through the necessary range of motion.

* Keep your chest lifted and avoid rounding your back.

* Use a moderate but challenging weight, to ensure that you can move through the desired range of motion for maximum muscle-fiber stimulation.

* Since your arms are fixed in a particular line of movement, you can concentrate on squeezing your rear delts, although this is a difficult muscle to feel working. The longer you train, however, the better you'll be able to feel the working muscles.

* This is a great exercise for trainees of all levels since the weight used can be easily adjusted and you can work through a comfortable range of motion.

* I alternate this exercise with a bent-over dumbbell lateral raise.

BY SUSIE CURRY, 2000-02 FITNESS OLYMPIA CHAMPION

COPYRIGHT 2003 Weider Publications
COPYRIGHT 2004 Gale Group