Advertisement
Back Exercises
Muscles
worked:
i,atissimus
dorsi,
teres m_jor
and rear
deltoid
muscles,
which
make
up the
large pulling
muscles
of upper
back.
Also involves
biceps.
Position:
Seated
on ground,
facing
machine
Accessory:
Hand
(;rips
Pulleys:
Squat
Pulley
Frame
BeforeYou
Begin:
Remove
Leg Extension
and Seat
Key Points:
* Do not bend
torso fbrward
at any
point.
* Do not lose spinal Nignment-
keep
chest
liRed.
* Release
shoulder
blades
at end of each
rep and initiate
new rep by pinching
shoukter
blades.
START
. Grab band
grips with palms
facing each other
. Place heels against
end of plat-
form,
bend
knees comfortably.
. Sit up straight
with spine in
good alignment.
ACTION
* Pinch
shoulder
blades
together
* Pull upper
arms down and
back, brushing
past sides of tlle
body while keeping
forearms
pointing
in direction
of cable.
* Slowly return
to start position.
Muscles
worked:
Latissinms
dorsi,
teres m_jor
and rear
deltoid
muscles,
which
make
up large
pulling
muscles
of upper
back. Also
involves
biceps.
Position:
Seated
on tile ground,
facing
machine
Accessory:
Hand Grips
START
FINISH
Pulleys:
Squat
Pulley
Frame
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not bend
torso fbrward
at any
point.
* Do not lose spinal alignment,
keep
chest
lifted.
* Release shoulder blades at end
of each rep. Initiate new rep by
pinching
shoulder blades.
START
* Cross arms and grasp
band
grips (right
grip in lef* hand
and vice versa)
with pahns
facing each other
* Place heels against
end of plat-
form,
bend
knees comfbrmbl>
* Sit up straight,
spine in good
alignment.
ACTION
* Pinch
shoulder
blades
together
* Pull upper
arms down and
back, brushing
past sides of
body while keeping
forearms
poindng
in direction
of cable.
* Slowly return
to start position.
gox_flex
Xceed'"
()x_qler's
Manual
33
C0stc0 BFX
Xceed ON{ FINAL91int.indd
35
8,'16,'2006
3:40:43 PM
Advertisement
