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FINISH
START ACTION
START
FINISH
Shoulder Extension – Elbows Stabilized
Shoulder Exercises
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulder blades (middle trapezius,
rhomboid muscles) and triceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not lose spinal alignment, keep
chest lifted.
• Keep lats tightened throughout
entire motion.
• Release shoulder blades at end of
each rep. Initiate new rep by retracting
shoulder blades.
START
FINISH
• Stand on platform, facing
machine, knees slightly bent,
feet flat on floor.
• Grasp hand grips with palms
facing floor.
• Tighten trunk muscles to stabi
-
lize spine while maintaining a
slight arch in lower back.
• Initiate by pinching shoulder
blades together.
• Continue movement by
moving hands in an arc, down
and back toward hips.
• Slowly return to start position.
START
FINISH
Shoulder Shrug – Scapular Elevation
Muscles worked:
Upper trapezius and associated smaller
muscles of region.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not bend neck backward or forward
while raising shoulders.
• Do not slouch upon lowering
shoulders.
• Keep spine in good alignment through
entire motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from
hips, not spine.
• Stand on platform facing
machine.
• Reach down and grasp hand
grips with palms facing away.
• Let arms hang, extending
toward pulleys.
• Raise shoulders toward back of
head, making sure neck/head
does not move.
• Slowly reverse motion, keeping
upper trapezius muscles tight.
Bowflex Xceed
™
Owner’s Manual
27
Costco_BFX_Xceed_OM_FINAL_print.indd 29 8/16/2006 3:40:26 PM