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Back Exercises
iVluscles
worked:
Upper
back
(latissimus
dorsi,
teres
m_jor,
rear deltoid
muscles).
Also involves
chest
(pectoralis
m_ior
muscles)
and
triceps.
Position:
Standing
- fhcing
machine
Accessory:
50" Bent i,at Bar
Pulleys:
Eat Tower
START
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Do not lose spinal aligmnent.
Relax neck,
keep chest lifted, abs fight and maintain
a vexT slight arch in lower back.
* Keep lats tightened
throughout
entire
modon.
* Release
shoulder
blades
at end of each
rep. Initiate
new rep by depressing
shoulder
blades.
START
* Stand
on platform.
* Keep knees slightly
bent and
feet flat on platform.
* Extend
arms
overhead
and
grasp
50" Bent Eat Bin; pahns
timing down.
* Tighten
abs to stabilize
spine
while maintaining
a slight arch
in lower back.
ACTION
* Move bands
in an arc down
toward
legs.
* End with arms by sides,
pressing
shoulder
blades
down,
completely
tightening
lats.
* Control
the return
to start
position
by slowly moving
arms overhead
and releasing
shoukter
blades.
iVluscles
worked:
Upper
back
(latissimus
dorsi,
teres
m_jor,
rear deltoid
muscles).
Also inw_lves chest
(pectoralis
m_jor
muscles)and
triceps.
Position:
Standing
- facing
machine
Accessory:
Hand
(;rips
Pulleys:
Eat Tower
START
BeforeYou
Begin:
Remove
Seat and Leg Extension:
Key Points:
* Do not lose spinal aligmnent.
Relax neck,
keep chest lifted, abs fight and maintain
a ve_T slight arch in lower back.
* Keep lats tightened
throughout
entire
IIlotion.
* Release
shoulder
blades
at end of each
rep. Initiate
new rep by depressing
shoulder
blades.
START
* Stand
on platform.
* Keep knees slightly
bent and
feet fiat on platfbrm.
* Extend
arms
overhead
and
grasp
Hand
Grips, pahns
timing down.
* Tighten
abs to stabilize
spine
while maintaining
a slight arch
in lower back.
ACTION
* Move bands
in an arc down
toward
legs.
* End with arms by sides,
pressing
shoulder
blades
down,
completely
tightening
lats.
* Control
the return
to start
position
by slowly moving
arms overhead
and releasing
shoukter
blades.
30
go'Mlex
Xceed
H ()'_qler's
Manual
Costco BFX
Xceed OM FINAL
print.indd
32
8d6/2006
3:40:33 PM
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