Bowflex Xceed Owners Manual - Page 25
Crossover Rear Deltoid Rows, Crossover High Rear Deltoid Rows
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Shoulder Exercises Crossover Rear Deltoid Rows - Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. Center Cross Bar Pulleys should be in narrow position. Key Points: • Maintain a 90º angle between upper arms and sides of torso. • Keep shoulder blades pinched together and maintain good spinal alignment. • To work one arm at a time, place nonworking hand on top of bench for additional stabilization. START FINISH START • Stand on platform. • Cross arms in front of body and grasp hand grips (right grip in left hand and vice versa) with palms facing down and arms nearly straight. • Bend over slightly from hips (not spine) and raise arms in front of body, 90º to torso. • Lift chest, stand up straight with spine in good alignment and tighten trunk muscles. ACTION • Allowing arms to bend as you go, move elbows outward and backward keeping a 90º angle between upper arms and sides of torso. • Always point forearms in the direction of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened during entire motion. Crossover High Rear Deltoid Rows - Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Key Points: • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Stand on platform, with knees slightly bent. • Cross arms and grab hand grips with palms facing down, arms straight (right hand on left hand grip and vice versa). • Stand up straight and slightly lean back from hips. • Lift chest and pinch shoulder blades together. ACTION • Allowing arms to bend as you go, move elbows out and back keeping a 90º angle between upper arms and sides of torso. • Always point forearms in direction of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. Costco_BFX_Xceed_OM_FINAL_print.indd 25 Bowflex Xceed™ Owner's Manual 23 8/16/2006 3:40:14 PM