Owner`s manual

46
Back Exercises
Crossover Narrow Pulldowns — Shoulder Extension (with elbow flexion)
START FINISH
START
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa).
• Kneel, arms extending upward
toward the pulleys.
• Lean back slightly from hips.
• Initiate the movement by pulling
your shoulder blades downward
and together, drawing your elbows
down toward your hips and then
inward into your trunk.
• At end of motion, shoulders should
be fully depressed.
• Forearms should stay in line with
the direction of the cables.
• Slowly return to the Start position,
without relaxing the tension in your
shoulders.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Kneeling—facing machine.
Accessory:
Short Hand Grips; Bench/Ball
Pulleys / Adjustable Arm
Position:
0
Success Tips
• Lift your chest.
• Do not bend your neck forward or
backward during motion.
• Keep your spine aligned, abs tight and
a slight arch in your lower back. Do not
slouch.
Lying Shoulder Pullover
START FINISH
• Lie on your back with your head
facing the engine.
• Position yourself far enough
away from the engine to allow
the arms to extend overhead.
• Keep knees bent and feet flat on
the floor.
• Move both arms in a arc upward
and then down toward your legs.
• Keep shoulder blades on the
bench and slide them toward your
hips as you move your arms.
.• Control the return motion to the
Start position by slowly moving
the arms overhead and releasing
the shoulder blades.
Muscles worked:
Latissimus Dorsi; Teres Major; Deltoids;
Triceps; Chest
Position:
Lying—head toward engine.
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
8, 9
Success Tips
• Release your shoulder blades at the end
of each repetition and initiate each new
rep by depressing your shoulderblades.
• Keep your spine in alignment, chest
lifted, abs tight and a slight arch in your
low back.
• Keep the lats tight throughout the
motion.
START
FINISH