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Back Exercises
Muscles
worked:
i,atissimus
dorsi,
teres m_jor
and rear
deltoid,
which
make
up the large
pulling
muscles
of upper
back. Also
involves
biceps
group.
Position:
Seated
- timing
machine
Accesso
ry:
50" Bent Eat Bar
Pulleys:
Eat Tower
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
m(m on.
START
START
(;rasp
50" Bent Lat ga_; palms
timing down,
and sit timing
machine.
* Position thighs under
pulleys. Sit upright with arms
extending
up. You may posi-
tion hips under pulleys, but
you must lean back slightly
f?om the hips.
* Maintain good spinal align-
merit, chest lifted, abs fight
and slight arch in lower back.
ACTION
* Pull shoulder
blades
down and
together
while drawing
elbows
down to fiont,
and then in,
toward
sides of bod>
* At end of motion,
arms should
be near
(not touching)
sides,
shoulder
blades
flflly depressed
toward
hips, and forearms
in line
with cables
(not fbrward).
* Slowly return
to start position.
Allow arms and shoulder
blades
to
move up, w/o
relaxing
muscles.
iVluscles
worked:
__
LatissiInus
dorsi,
teres m_jor
and rear
_ii
deltoid,
which
make
up the large
_
_
>
pulling
muscles
of upper
back. Also
';_:)!:i_,
involves
biceps
group.
{
,0 >
Position:
Seated - timing
machine
Accessory:
Hand Grips
Pulleys:
Eat Tower
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
motion.
START
START
(;rasp
Hand
(;rips,
pahns
timing down,
and sit timing
machine.
* Position thighs under pulleys
and sit upright with arms
extending
up. You may posi-
tion hips under pulleys but you
must lean back slightly f?om
the hips.
* Maintain good spinal align-
merit, chest lifted, abs fight
and a slight arch in lower back.
ACTION
* Pull shoulder
blades
down and
together
while drawing
elbows
down and then in, toward
sides
of body:
* At end of moO(m,
arms should
be near
(not touching)
sides,
shoulder
blades
flflly depressed
toward
hips and forearms
in line
with cables
(not forward).
* Slowly return
to start position.
Allow arms
and shoulder
blades
to move
up fifll B without
relaxing
IIltlscles.
gox_flex
Xceed'"
Ox_qler's
Manual
31
Costco BFX
Xceed ON{ FINAL91int.indd
33
8,'16,'2006
3:40:37 PM
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