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Back Exercises
iVluscles
worked:
i,atissimus
dorsi,
teres m_jor
and rear
deltoid.
Also involves
chest
(pectoralis
m_ior ) muscles
and triceps
muscles.
Position:
Seated
- timing
machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
START
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
m(m on.
* Do not lean backward
as you pull.
START
* Cross arms,
then grasp
hand
grips with palms facing
fbrward
(right grip in left hand
and vice
versa).
Sit on seat.
* Position
thighs
under
pulle D
and sit up with arms extending
upward.
You may position
hips
under
pulleys
but you must lean
back fiom
hips (not waist).
* Maintain
good spinal
alignment,
chest
up, abs fight and a slight
arch in lower back.
ACTION
Pull shoulder
blades
down and
together
while drawing
elbows
out, away fiom sides.
At end of motion,
arms should
be
drawn away fiom sides, shoulder
blades
flflly depressed
toward
hips, and forearms
in line with
direction
of cables.
Slowly return
1o start position.
Allow atIllS and shoulder
blades
to move flflly up, without
relaxing
I_ltlscles.
Nluscles
worked:
Latissimus
dorsi,
teres m_jor
and rear
deltoid.
Also involves
biceps
group.
Position:
Seated
- timing machine
Accessory:
Hand
(;rips
Pulleys:
Lat Tower
START
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
motion.
START
Cross arms,
then grasp
hand
grips with palms facing
down
(left grip in right hand
and vice
versa).
Sit on seat.
Position
thighs
under
pulle D
and sit up with arms extending
upward.
You m W posiuon
hips
under
pulle D but you must lean
back fiom
hips (not waist).
Maintain
good spinal
alignment,
chest lifted, abs fight and a
slight arch in lower back.
ACTION
* Pull shoulder
blades
down and
together
while drawing
elbows
down to sides, and then in,
toward
body:
* At end of motion,
arms should
be
drawn
near sides (although
not
touching
sides),
shoulder
blades
flflly depressed
toward
hips and
forearms
up, in line with cables.
* Slowly return
to start position
allowing
arms and shoulder
blades
to move flflly up, without
relaxing
muscles.
gowflex Xceed'" ()_aler's Manual
35
Costco BFX
Xceed ON{ FINAL91int.indd
37
8,'16,'2006
3:40:50 PM
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