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Shoulder
Exercises
iVluscles
worked:
Back portion
of sho ukler
muscles
(rear
deltoids,
rear portion
of middle
deltoids).
Position:
Standing
- timing machine
Seat:
Removed
Accessory:
Hand
Grips
START
Pulleys:
Center
Cross Bar-
narrow
position
BeforeYou
Begin:
Remove
i,eg Extension.
The pulleys
shoukt
be in the narrow
position.
Key Points:
= Maintain
a 90 ° angle bela,veen
upper
arms and sides of torso
throughout
exercise.
* Keep shoulder
blades
pinched
together
and maintain
good spinal
alignment.
START
* Stand
on platform.
* Grasp
hand
grips with pahns
f_ming flocn; arms nearly
smdght.
* Stand
up straight
and bend
over slighdy
flom
hips until
arms are in flont
of body at a
90 ° angle
to torso.
* Lift chest and pinch
shoukter
blades
together
ACTION
Maintaining
the same slight
bend
in arms, move elbows
out and back, keeping
a 90 °
angle
betaYeen
upper
arms
and sides of torso.
Move until elbows are slighdy
behind
shoulders,
then
slowly reverse
the motion,
keeping
rear shoukter
muscles
tightened.
iVluscies
worked:
Back portion
of shoukter
muscles
(rear
deltoids,
rear
portion
of
middle
deltoids).
Position:
Standing
- facing
machine
Accessory:
Hand
Grips
Pulleys:
Center
Cross Bar-
narrow
position
START
BeforeYou
Begin:
= Remove
seat and leg extension.
The
pulleys should
be in the narrow
position.
Key Points:
* Maintain
90 ° angle
beB, veen upper
arms and sides of torso throughout
exercise.
* Keep shouMer blades pinched
together and maintain
good spinal
alignment.
START
* Stand
on platform.
e
Cross
arlIls
in
fron[
of
body
and
grasp
band
grips
(right grip in
left
band
and
vice versa)
with
pNms
facing floor
and artns
nearly
straight.
* Stand
up straight
and bend
over slighdy
flom
hips until
arms are in flont
of body at a
90 ° angle
to torso.
* Lift chest and pinch
shoukter
blades
together
ACTION
* Maintaining
same slight bend
in arms,
move elbows out and
back, crossing
cables as you
pull arms back.
* Keep a 90 ° angle
beBYeen
upper
arms and sides of
torso.
Move until elbows are slighdy
behind shoulders,
then slowly
reverse motion keeping rear
shoulder
muscles tightened.
22
Bov,{lex
Xceed
H O>,qler's
Manual
Costco BFX
Xceed OM FINAL
print.indd
24
8,'16/2006
3:40:10 PM
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