Back Exercises
Bent Rear Delt Row
Crossover Bent Rear Delt Row
START ACTION
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
START ACTION
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:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing 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.
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing 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.
XTREME®2
