Owner`s manual

36
Shoulder Exercises
Crossover Bent Rear Delt Row
START FINISH
START
• Pivot forward from your hips,
knees bent, spinal muscles tight.
• Cross your arms, reach down
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing backward. Keep
hands shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do not
lock elbow.
• Initiate movement by pulling your
elbows back as you bring the
Hand Grips upward and cross
them over your chest. Keep your
crossed hands shoulder-width
apart.
• Slowly return to Start position,
keeping your knees bent and your
back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Lift your chest, keep your knees bent
and feet on Platform.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
• Keep the lats tightened throughout the
entire motion.
Bent Rear Delt Row
START FINISH
START
• Pivot forward from your hips,
knees bent, spinal muscles tight.
• Grasp the Hand Grips, palms
facing backward. Keep hands
shoulder-width apart.
• Let your arms hang in the
direction of the pulleys—do not
lock your elbows.
• Initiate movement by pulling your
elbows back as you bring the
Hand Grips upward to a point
below your chest. Keep hands
shoulder-width apart.
• Slowly return to Start position,
keeping your knees bent and
your back flat.
FINISH
Muscles worked:
Teres Major; Rear Deltoids. Also core
muscle group for stability.
Position:
Standing—facing machine.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Lift your chest, keep your knees bent
and feet on floor.
• Do not bend your neck forwards or
backwards during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.