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Shoulder
Exercises
iVluscles
worked:
Front
part
of shoulder
muscles
(flont
deltoids)
and flont part of middle
deltoids.
Position:
Standing - facing otto,yard
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
START
FiNiSH
i_ii!
BeforeYou
Begin:
Remove l,eg Extension
and seat. Use
platfbrm
pulleys.
Key Points:
* Keep chest lifZed and abdomina/s
tight-
ened
throughout
entire
motion
and
maintain
good spinal alignment.
" Do not increase arch in lower back
while lif*ing arms.
START
* Stand on platfbrm facing
outward with knees slightly
bent. You may want to lean
back against bench.
* Keep chest tip, ads fight and
maintain a slight arch in
lower back.
Grasp hand grips with pahns
timing machine
and aiIllS
straight at sides.
ACTION
" Arms
may
be moved
alternately
or together
* Keeping arms straight, move
them forward, then tip to
shoulder
height.
* Slowly reunn arms beside
torso and repeat.
iVluscles
worked:
Front portion
of shoulder
muscles
(flont deltoids and flont part of
middle deltoids),
upper back muscles
(upper trapezius),
and triceps.
Position:
Seated - facing otto,yard
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
BeforeYou
Begin:
Remove Leg Extension
and adjust
seat height.
Key Points:
" Keep abdomina/s
fight throughout
entire motion and mmntain good
spinal Nignment.
* Do not let the arch increase in the
lower back while pressing tip.
START
@
@
START
Sit timing outward, knees bent
and fe.et fiat on floor
Keep chest tip, abs tight and
maintain a slight arch in
lower back.
* Grasp hand grips with palms
timing away from machine.
* Raise band grips toj ust above
shoulder level, keeping pahns
facing fbrward.
ACTION
" Straighten
arms overhead,
focusing on moving elbows tip
and in toward head.
* Slowly return to starting posi-
tion keeping tension in flont
shoukter
muscles.
gox_flex
Xceed'"
()x_qler's
Manual
25
Costco BFX
Xceed ON{ FINAL91int.indd
27
8,'16,'2006
3:40:19 PM
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