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START
FINISH
START ACTION
START
FINISH
Back Exercises
Standing Low Back Extension – with Hip Extension
Muscles worked:
Muscles in lower back (erector spinae,
deep spinal muscles), lower back muscles,
gluteus maximus and hamstrings.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower
back during the movement.
START
FINISH
• Stand facing out.
• Slide hand grips up over
forearms to elbows.
• Bend knees comfortably, cross
arms in front of chest and pull
hand grips tightly to chest.
• Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulder blades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
• Keep chest lifted, move entire
torso up as a unit by pivoting
at hips.
• Slowly return to start position
without slouching or changing
spinal alignment.
Reverse Grip Pulldowns – Lat Tower – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
Position:
Seated – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
FINISH
• Grasp hand grips with an under-
hand grip, at a comfortable
width, then sit on seat.
• Position thighs under pulleys
and sit upright with arms
extending up. You may position
hips under pulleys but you must
lean back slightly from the hips
(not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight, and a
slight arch in lower back.
• Pull shoulder blades down
and together while drawing
elbows down to sides, then in,
toward body.
• At end of motion, arms should
be drawn near sides (although
may not be touching sides),
shoulder blades fully depressed
towards hips and forearms in
line with direction of cables.
• Slowly return to start position
allowing arms and shoulder
blades to move up, without
relaxing muscles.
34
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 36 8/16/2006 3:40:47 PM