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Shoulder
Exercises
Crossover
Rear Deltoid
Rows
= Elbow Fie×ion
Muscles
worked:
Back portion
of shoulder
muscles
(rear
deltoids,
rear portion
of middle
deltoids)°
Position:
Standing
- fhcing mac]line
Accessovy:
Hand Grips
Pulleys:
Center
Cross Bar-
narrow
position
START
BeforeYou
Begin:
Remove
i,eg Extension
and
seat.
Center
Cross Bar Pulleys
should
be
ill narrow
position.
Key Points:
•
•
9
o
* Mammm
a. 0 angle bel_,veen upper
aims and sides of torso.
* Keep shoulder
blades
pinched
together
and maintain
good spinal
alignment°
e To work one arrn at a time, place non-
working
band
on top of bench
for
additional
stabilization.
START
* Stand
on platfbrnl.
* Cross arnls
ill Dont of body and
grasp band
grips (right
grip ill
left band
and vice versa)
with
palms fhcing
down and arms
nearly stiaight.
* Bend over slightly from
hips
(not spine)
and
raise arms
ill
flont
of body, 90 ° to torso°
* Lift chest, stand
up straight
with
spine ill good alignment
and
tighten
trunk
muscles.
@
@
ACTION
Allowing
arms to bend
as you
go, move elbows oula,vard and
backward
keeping
a 90 ° angle
bela,veen upper
arms and sides
Of
[ors(}.
Always point if}rearms ill tile
direction of cables.
Move undl elbows are sligbdy
behind
shoulders,
then slowly
reverse
motion.
Keep rear
shoulder
nmscles
tightened
during
entire
motion.
Crossover
High Rear Deltoid
Rows-
Elbow Flexion
iVluscies
worked:
Back portion
of shoulder
muscles
(rear
deltoids,
rear
portion
of
middle
deltoids).
Position:
Standing
- fhcing
machine
Accessovy:
Hand Grips
Pulleys:
Lat Tower
START
/
/
/
/
BeforeYou
Begin:
Remove Leg Extension
and seat°
Key Points:
* Keep shoulder
blades
pinched
together
and maintain
good spinal
alignment.
START
* Stand
on platff}rm,
with knees
slighdy
bent°
. Cross arms
and grab band
grips with palms fhcing
down,
arms straight
(right band
on
left band
grip and vice versa).
* Stand
up straight
and slighdy
lean back from
hips.
* Lift chest and pinch
shoulder
blades
together
@
@
ACTION
Allowing
arms to bend
as you
go, move elbows out and back
keeping
a 90 ° angle
between
upper
arms and sides of torso.
Always point
f}JreaiIllS ill direc-
tion of cables.
Move undl elbows are slighdy
behind
shoulders,
then slowly
reverse
motion.
Keep rear
shoulder
muscles
tightened.
B{m_lex Xtreme'
SE Ox_ner's Manual
23
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