Dorsal machine
The dorsal machine
The dorsal machine is an effective dorsal region isolator. The muscles of the upper back are of vital importance for correct bodily proportion and core upper body strength, and the dorsal machine, or the dorsal row, is an excellent back muscle developer.
The machine is constructed from heavy gauge steel and quality smooth mechanisms, and is designed for many years of reliability and durability in a professional gym environment.
The machine is very user friendly, and the motion of the movable arms will enforce correct form for better results. The machine can be quickly mastered by even novice users, but offers a range of available weight to keep it challenging enough and rewarding for the strongest power lifter at any gym.
Every comprehensive gym requires an effective machine for the isolation and development of the dorsal muscles.
The muscles worked by the dorsal machine
The dorsal fly will work all of the muscles of the upper back. The lats, traps and rhomboids will be the primary beneficiaries, and the lower back and abs will act as stabilizers, and will also benefit.
The appearance and dimensions of the dorsal machine
The dorsal machine is constructed from heavy gauge steel framing in white, and quality smooth acting mechanisms. The padded seat and restraints are in black, and the weight is adjustable through a variable pinioning system. The seat is also adjustable to ensure correct positioning during the execution of the movement.
The dimensions of the machine are 120 cm x 77 cm x 220 cm, and the weight of the dorsal machine is 140 kg.
How to use the dorsal machine
The dorsal machine is very easy to use, and the machine will enforce correct form, which will produce better results. The motion can be performed with dumbbells, but too often these free weight dorsal flies are performed with incorrect form, and are both inefficient, and more likely to lead to injury.
The first thing that should be done is to adjust the quantity of weight to be lifted. Insert the steel pin into the correct slot below the desired number of weight plates to be lifted. Also adjust the seat if needed. Your arms should be straight and at chest height as you grab the handles while seated.
Sit on the seat facing the apparatus, and press your upper torso against the black padded chest restraints. Grab the two pulling handles with an outside facing grip on each of the movable steel weight arms.
Tense your lower back and abdominal muscles, to ensure a correct straight and rigid back, and exhale as you pull the movable arms outwards. Continue until your arms are straight out beside your chest, and you are in a T shaped positioning. Flex your upper back muscles at the top of the range of motion, and pauses for a count of two. Slowly and smoothly lower the weight back to the hands in front of your chest starting position. Do not let the weight rest on the weight stack at the starting position, but immediately start another repetition. Letting the weight rest will remove the strain off of the upper back, and reduce the effectiveness of the exercise.
You should ensure that you move throughout the range of motion smoothly and slowly. If you cannot complete the desired number of repetitions with good form, then you should reduce the amount of weight. Good form, even with less weight lifted, will always produce better results than incorrect form and heavier weights.
You should perform each set of repetitions to muscle failure, and should perform three sets of repetitions per training session.
Incorrect form can lead to injury
The machine is very safe and user friendly, and can be used safely without the need for a spotter or assistant.
The greatest risk of injury from the dorsal fly comes from approaching the strenuous exercise without first appropriately warming up. You are at much greater risk for muscle strain or tear if you approach the muscle movement with “cold” muscles. A muscle tear will be very painful, will hamper mobility, and should be avoided.
A good way to warm up for the dorsal fly is to perform a preliminary set of dorsal flies with a very light weight. This will prime your muscles, and leave you ready to tackle heavy weights.
You should immediately desist from the exercise if you feel any shoulder joint pain. Try adjusting your positioning and attempt the movement again. If you still feel joint pain, you should find another way to work these muscles.
Variable techniques for the dorsal machine
The dorsal machine is a very effective isolator of the muscles of the upper back, and enforces correct form throughout the muscle movement. The dorsal machine does not allow for any variation in the completion of the movement.
You can vary the results achieved by altering the amount of weight lifted, as well as the number of repetitions performed. If your goal is muscle strength and muscle size, then you should perform fewer repetitions with a greater total weight, and if your goal is to shape and tone, then you should perform a greater number of repetitions with a reduced total weight.
Whichever technique you use, you should end each set of repetitions near muscle failure, and you should perform three sets of repetitions per training session.
Why you should consider the dorsal machine
The dorsal machine is a very effective isolator for the development of the muscles of the upper back. These muscles are essential for correct bodily proportion, as well as for core muscular strength, and every comprehensive gym needs to provide an effective device for these muscles.
The machine is very user friendly, and will be quickly mastered by even beginner weight trainers. The movement of the machine will enforce correct form, and thereby induce greater results. The machine offers a range of available weight that will make it challenging enough for even the most experienced weight trainer at any gym.
The machine is designed for use in a professional gym environment, and its heavy gauge steel and quality mechanisms will offer years of reliable and durable, maintenance free usage.