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Back Exercises
Nluscles
worked:
Latissimus
dorsi,
teres m_jor
and rear
deltoid,
which
make
up the large
pulling
muscles
of upper
back. Also
involves
biceps
group.
Position:
Standing
- timing machine
Accessory:
Hand
Grips
Pulleys:
Squat
Pulley
Frame
BeforeYou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* Do not bend
neck bacl<ward
or
fbrward
while raising
bar.
* Do not slouch
when lowering
hand
grips.
. Keep spine in good alignment
through
entire
motion.
START
START
* Stand
on phtfbrm.
Reach
down and grasp hand
grips,
pMms facing backward.
* Let arms extend
in direction
of pulle D .
* Keep back fiat and knees
bent.
FINISH
ACTION
* Move elbows back as you
bring
hand
grips to a point
below
chest.
* Slowly reverse motion. Keep
knees bent and back fiat.
iVluscies
worked:
Back portion
of slx(>ukter
muscles
(rear
deltoids,
rear part of middle
deltoids).
Position:
Standing
- f_cing
machine
Accessory:
Hand
Grips
Pulleys:
Squat
Pulley
Frame
START
FINISH
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Do not bend
neck bacl<ward
or
fbrward
while raising
bar
* Do not slouch
when lowering
hand
grips.
* Keep spine in good alignment
through
entire
motion.
START
* Stand
on platforIn.
e Cross
arlns
and
reach
down
and grasp hand
grips, pMms
timing back.
* Let arms extend
in direction
of pulleys.
* Keep back fiat and knees
bent.
ACTION
* Move elbows back as you
bring
hand
grips to a point
below
chest.
* Slowly reverse motion. Keep
knees bent and back fiat.
32
gox_{lex
Xceed
H ()x_qler's
Manual
Costco BFX
Xceed OM FINALA3rint.indd
34
8,'16/2006
3:40:40 PM
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