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Back Exercises
Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up the
large pulling muscles of upper back.
Also involves biceps.
Position:
Seated on ground, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward at any
point.
• Do not lose spinal alignment – keep
chest lifted.
• Release shoulder blades at end of each
rep and initiate new rep by pinching
shoulder blades.
START
FINISH
• Grab hand grips with palms
facing each other.
• Place heels against end of plat-
form, bend knees comfortably.
• Sit up straight with spine in
good alignment.
• Pinch shoulder blades
together.
• Pull upper arms down and
back, brushing past sides of the
body while keeping forearms
pointing in direction of cable.
• Slowly return to start position.
Crossover Seated Lat Rows – Shoulder Extension (and Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid muscles, which make up large
pulling muscles of upper back. Also
involves biceps.
Position:
Seated on the ground, facing
machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not bend torso forward at any
point.
• Do not lose spinal alignment, keep
chest lifted.
• Release shoulder blades at end
of each rep. Initiate new rep by
pinching shoulder blades.
START
FINISH
• Cross arms and grasp hand
grips (right grip in left hand
and vice versa) with palms
facing each other.
• Place heels against end of plat-
form, bend knees comfortably.
• Sit up straight, spine in good
alignment.
• Pinch shoulder blades
together.
• Pull upper arms down and
back, brushing past sides of
body while keeping forearms
pointing in direction of cable.
• Slowly return to start position.
Bowflex Xceed
™
Owner’s Manual
33
Costco_BFX_Xceed_OM_FINAL_print.indd 35 8/16/2006 3:40:43 PM