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 XceedOwner’s Manual

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Bowflex Xceed manual Crossover Bent Over Row