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Shoulder Exercises
Crossover Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
• Maintain a 90º angle between upper
arms and sides of torso.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
• To work one arm at a time, place non-
working hand on top of bench for
additional stabilization.
START
FINISH
• Stand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in
left hand and vice versa) with
palms facing down and arms
nearly straight.
• Bend over slightly from hips
(not spine) and raise arms in
front of body, 90º to torso.
• Lift chest, stand up straight with
spine in good alignment and
tighten trunk muscles.
• Allowing arms to bend as you
go, move elbows outward and
backward keeping a 90º angle
between upper arms and sides
of torso.
• Always point forearms in the
direction of cables.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened
during entire motion.
Crossover High Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
• Stand on platform, with knees
slightly bent.
• Cross arms and grab hand
grips with palms facing down,
arms straight (right hand on
left hand grip and vice versa).
• Stand up straight and slightly
lean back from hips.
• Lift chest and pinch shoulder
blades together.
• Allowing arms to bend as you
go, move elbows out and back
keeping a 90º angle between
upper arms and sides of torso.
• Always point forearms in direc-
tion of cables.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened.
Bowflex Xceed
™
Owner’s Manual
23
Costco_BFX_Xceed_OM_FINAL_print.indd 25 8/16/2006 3:40:14 PM