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Back Exercises
iVluscles
worked:
i,atissimus
dorsi,
teres m_jor
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:
* Maintain
good spinal
alignment,
chest
lifted, abs tight and a slight arch in
lower back.
* Keep lats tightened
throughout
entire
Illotion.
* Do not let grips touch
chest.
START
Hokt
arms out to sides at
shoulder
height.
Bend elbows
90 °, bands
slightly less than
elbow width.
* Grasp hand grips at same width
as above, then sit down with
arIrts extending
upward.
* You may posiOon hips trader
pulleys but only lean back
slightly flom hips (not the wais0.
ACTION
Pull shoulder
blades
down
and together
while drawing
elbows down to sides, then in,
toward
trunk.
* At end of motion,
arms
should
be
drawn
near sides (not touching
sides),
shoulder
blades
flflly
depressed
toward
hips and fore-
arms
up in line with cables.
* Slowly return
to start position.
Allow arms and shoulder
blades
to
move up, w/o relaxing
muscles.
iVluscles
worked:
Latissimus
dorsi,
teres m_jor
_-md rear
deltoid.
Also involves
biceps
group.
Position:
Seated
- facing
machine
Accessory:
50" Bent Eat Bar
Pulleys:
Eat Tower
START
BeforeYou
Begin:
Remove
Leg Extension
Key Points:
* Do not lose spinal alignment.
* Keep lats tightened
throughout
entire
motion.
* If you can't
complete
the exercise
with hands
in the wide position,
bring
bands
closer
together
36
go'_,_lex
Xceed
r' O'_mer's
Manual
START
(;rasp
50" Bent Lat Bar at a
comfortable,
wide grip, then sit
with arms
extending
up.
You may position
hips trader
pulleys
but you must lean back
slightly flom
hips (not the 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, then
in,
toward
uunk.
* 50" Bent Eat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching
sides), shoulder blades
flflly depressed
toward hips and
forearms up in line with cables.
* Slowly return to start position,
Allow arms and shoulder blades
to move flflly upward,
without
relaxing muscles.
Costco BFX
Xceed OM FINAL
print.indd
38
8d6/2006
3:40:54 PM
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