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FINISH
START ACTION
START
FINISH
Back Exercises
Bent Over Row
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large
pulling muscles of upper back. Also
involves biceps group.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or
forward while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment
through entire motion.
START
FINISH
• Stand on platform. Reach
down and grasp hand grips,
palms facing backward.
• Let arms extend in direction
of pulleys.
• Keep back flat and knees bent.
• Move elbows back as you
bring hand grips to a point
below chest.
• Slowly reverse motion. Keep
knees bent and back flat.
Crossover Bent Over Row
Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear part of middle
deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or
forward while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment
through entire motion.
START
FINISH
• Stand on platform.
• Cross arms and reach down
and grasp hand grips, palms
facing back.
• Let arms extend in direction
of pulleys.
• Keep back flat and knees bent.
• Move elbows back as you
bring hand grips to a point
below chest.
• Slowly reverse motion. Keep
knees bent and back flat.
32
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 34 8/16/2006 3:40:40 PM