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Back Exercises
Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves chest (pectoralis
major) muscles and triceps muscles.
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.
• Do not lean backward as you pull.
START
FINISH
• Cross arms, then grasp hand
grips with palms facing forward
(right grip in left hand and vice
versa). Sit on seat.
• Position thighs under pulleys
and sit up with arms extending
upward. You may position hips
under pulleys but you must lean
back from hips (not waist).
• Maintain good spinal alignment,
chest up, abs tight and a slight
arch in lower back.
• Pull shoulder blades down and
together while drawing elbows
out, away from sides.
• At end of motion, arms should be
drawn away from sides, shoulder
blades fully depressed toward
hips, and forearms in line with
direction of cables.
• Slowly return to start position.
Allow arms and shoulder blades
to move fully up, without relaxing
muscles.
Crossover Narrow Pulldowns – 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
• Cross arms, then grasp hand
grips with palms facing down
(left grip in right hand and vice
versa). Sit on seat.
• Position thighs under pulleys
and sit up with arms extending
upward. You may position hips
under pulleys but you must lean
back from hips (not 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, and then in,
toward body.
• At end of motion, arms should be
drawn near sides (although not
touching sides), shoulder blades
fully depressed toward hips and
forearms up, in line with cables.
• Slowly return to start position
allowing arms and shoulder
blades to move fully up, without
relaxing muscles.
Bowflex Xceed
™
Owner’s Manual
35
Costco_BFX_Xceed_OM_FINAL_print.indd 37 8/16/2006 3:40:50 PM