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Shoulder
Exercises
Muscles
worked:
Back portion
of shoulder
muscles
(rear
deltoids,
rear portion
of middle
deltoids).
Position:
Standing
- timing machine
Accessory:
Hand Grips
Pulleys:
Center
Cross Bar - narrow
position
START
BeforeYou
Begin:
ReInove
l,eg Extension
and seat.
Center
Cross Bar Pulleys
should
be
in narrow
position.
Key Points:
* Maintain
a 90 ° angle between
upper
arms and sides of torso.
* Keep shoulder blades pinched
together
and maintain
good spinal
alignment.
* To work one arI-n at a time, place non-
working band on top of bench for
additional
stabilization.
START
* Stand
on platfbrm.
* Cross arms in flont
of body and
grasp band
grips (right
grip in
lef_ band
and vice versa)
with
palms fhcing
down and artns
nearly straight.
* Bend over sligbdy
flom
hips
(not spine)
and raise arms in
flont
of body, 90 ° to torso.
* Lif* chest,
stand
up strmgbt
with
spine in good Mignment
and
tighten
nunk
muscles.
@
@
ACTION
Allowing
arms
to bend
as you
go, In(we elbows otto, yard and
bacl<ward
keeping
a 90 ° angle
beta,veen upper
arms and sides
of
torso.
Always point forearms in the
direction
of cables.
Move until elbows are slighdy
behind
shoulders,
then slowly
reverse
motion.
Keep rear
shoulder
muscles
ugbtened
during
entire
motion.
Muscles
worked:
Back portion
of shoulder
muscles
(rear
deltoids,
rear portion
of middle
deltoids).
Position:
Standing
- timing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
I
START
BeforeYou
Begin:
Remove
Leg Extension
and seat.
Key Points:
* Keep shoulder
blades
pinched
together
and maintain
good spinal
alignment.
START
* Stand
on plaffbrm,
with knees
slighdy
bent.
* Cross arms and grab band
grips with palms fhcing
down,
arms straight
(right
hand
on
lef* band
grip and vice versa).
* Stand
zip straight
and slighdy
lean back flom hips.
* Lif_ chest
and pinch
shoulder
blades
together
@
@
ACTION
Allowing
arms
to bend
as you
go, In(we elbows out and back
l<eeping
a 90 ° angle
between
upper
arms and sides of torso.
Always point
forearms
in direc-
tion of cables.
Move until elbows are slighdy
behind
shoulders,
then slowly
reverse
motion.
Keep rear
shoulder
muscles
tightened.
gox_flex
Xcee(t'"
()x_qler's
Manual
23
Costco BFX
Xceed OM FINAL91int.indd
25
8,'16,'2006
3:40:14 PM
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