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Back Exercises
Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
Position:
Standing – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout
entire motion.
• Release shoulder blades at end of each
rep. Initiate new rep by depressing
shoulder blades.
START
FINISH
• Stand on platform.
• Keep knees slightly bent and
feet flat on platform.
• Extend arms overhead and
grasp 50” Bent Lat Bar, palms
facing down.
• Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
• Move hands in an arc down
toward legs.
• End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
• Control the return to start
position by slowly moving
arms overhead and releasing
shoulder blades.
Standing Shoulder Pullover – with Hand Grips (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension:
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout entire
motion.
• Release shoulder blades at end of each
rep. Initiate new rep by depressing
shoulder blades.
START
FINISH
• Stand on platform.
• Keep knees slightly bent and
feet flat on platform.
• Extend arms overhead and
grasp Hand Grips, palms
facing down.
• Tighten abs to stabilize spine
while maintaining a slight arch
in lower back.
• Move hands in an arc down
toward legs.
• End with arms by sides,
pressing shoulder blades down,
completely tightening lats.
• Control the return to start
position by slowly moving
arms overhead and releasing
shoulder blades.
30
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 32 8/16/2006 3:40:33 PM