Crossover Bent Over Row | Bowflex Xceed guide

Back Exercises

Bent Over Row

Muscles worked:

Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Do not bend neck backward or forward while raising bar.

•Do not slouch when lowering hand grips.

•Keep spine in good alignment through entire motion.

START

START

•Stand on platform. Reach down and grasp hand grips, palms facing backward.

•Let arms extend in direction of pulleys.

•Keep back ﬂat and knees bent.

FINISH

ACTION

•Move elbows back as you bring hand grips to a point below chest.

•Slowly reverse motion. Keep knees bent and back ﬂat.

Crossover Bent Over Row

Muscles worked:

Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids).

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

START		FINISH

BeforeYou Begin:

Remove Seat and Leg Extension

Key Points:

•Do not bend neck backward or forward while raising bar.

•Do not slouch when lowering hand grips.

•Keep spine in good alignment through entire motion.

START

•Stand on platform.

•Cross arms and reach down and grasp hand grips, palms facing back.

•Let arms extend in direction of pulleys.

•Keep back ﬂat and knees bent.

ACTION

•Move elbows back as you bring hand grips to a point below chest.

•Slowly reverse motion. Keep knees bent and back ﬂat.

32Bowﬂex Xceed™ Owner’s Manual

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Bowflex Xceed manual Crossover Bent Over Row

Contents

Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Precautions Important Safety Instructions Safety Warning Labels Label Safety Warning Labels Get to Know Your Machine Rod Caps How to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable Routing Maintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Design Your Own Program Variables are as follows Workout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 Minutes Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Chest Exercises Key Points BeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow Flexion Seated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular Depression Scapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over Row Seated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps Extension Triceps Kickback HammerTriceps Kickback Resisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow Extension Seated Biceps Hammer Curl Elbow Flexion Start Action Wrist Extension Wrist Curl with Wrist Flexion Muscles worked Trunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises Squat Standing Hip Extension Knee Bent Standing Hip Extension Knee Extended Leg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead Lift Standing Hip Adduction Standing Hip Abduction Lower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial Tract Exercise Log Exercise Date CostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness Program Measurements Body WeightCircumference of Body Parts Skinfold Measurements Suprailium Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Female Male Determining Your Body FatTo Use The Nomogram Percent Body-Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before After Guidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of Purchase What Is Covered Please fold over and tape before mailing Warranty Information Keep For Your Records Important Contact Numbers Offices in the United States CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM