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Back Exercises
iVluscies
worked:
Muscles in lower back (erector
spinae,
deep
spinal
muscles),
lower back
muscles,
gluteus maximus and
hamstrings.
Position:
Standing - facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame - standard
position
START
FINISH
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Keep chest lifZed and a re, T slight arch in
lower back at all times.
* Move flom hips only; not waist. Do not
increase or decrease the arch in lower
back during the movement.
@
@
START
Stand facing out.
Slide hand grips up over
forearms to elbows.
* Bend knees comfbrmbly; cross
arms in front of chest and pull
hand grips fighdy to chest.
* Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulder blades together
slightly:
* i,ean fbrward flom hips, slightly
letting out tension in the cables.
ACTION
* Keel/) chest lifZed, move entire
torso up as a unit by pivoting
at hips.
* Slowly return to start position
without slouching or changing
spinal alignment.
iVluscles
worked:
Latissimus dorsi, teres m_tjor and rear
deltoid. Also involves biceps group.
Position:
Seated - facing machine
Accessory:
Hand (;rips
Pulleys:
Eat Tower
START
BeforeYou
Begin:
Remove Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
Itlotion.
34
gox_{lex
Xceed"
()x_qler's
Manual
START
(;rasp hand grips with an under-
hand grip, at a comfbrmble
width, then sit on seat.
* Position
dfighs
under
pulleys
and sit upright
with arms
extending
up. You may position
hips under
pulleys
but you must
lean back slightly flom
the hips
(not the waist).
* Maintain
good spinal
alignment,
chest
lifted, abs fight, and a
slight arch in lower back.
ACTION
Pull shotflder blades down
and together
while drawing
elbows down to sides, then in,
toward
body.
At end of motion, arms should
be drawn near sides (Nthough
may not be touching
sides),
shoulder blades flflly depressed
towards hips and forearms in
line with direction
of cables.
Slowly return to start position
allowing arms and shotflder
blades to move up, without
relaxing muscles.
Costco BFX
Xceed OM FINAL
print.indd
36
8,'16,'2006
3:40:47 PM
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