Bowflex Xceed Plus Owner's Manual download pdf (Page 24)

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Shoulder Exercises

Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear portion of middle deltoids).

Position:

Standing – facing machine

Seat:

Removed

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension. The pulleys should

be in the narrow position.

Key Points:

• Maintain a 90º angle between

upper arms and sides of torso

throughout exercise.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

START

FINISH

• Stand on platform.

• Grasp hand grips with palms

facing ﬂoor, arms nearly

straight.

• Stand up straight and bend

over slightly from hips until

arms are in front of body at a

90º angle to torso.

• Lift chest and pinch shoulder

blades together.

• Maintaining the same slight

bend in arms, move elbows

out and back, keeping a 90º

angle between upper arms

and sides of torso.

• Move until elbows are slightly

behind shoulders, then

slowly reverse the motion,

keeping rear shoulder muscles

tightened.

Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)

Muscles worked:

Back portion of shoulder muscles

(rear deltoids, rear portion of middle

deltoids).

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

• Remove seat and leg extension. The

pulleys should be in the narrow

position.

Key Points:

• Maintain 90º angle between upper

arms and sides of torso throughout

exercise.

• Keep shoulder blades pinched

together and maintain good spinal

alignment.

START

FINISH

• Stand on platform.

• Cross arms in front of body and

grasp hand grips (right grip in

left hand and vice versa) with

palms facing ﬂoor and arms

nearly straight.

• Stand up straight and bend

over slightly from hips until

arms are in front of body at a

90º angle to torso.

• Lift chest and pinch shoulder

blades together.

• Maintaining same slight bend

in arms, move elbows out and

back, crossing cables as you

pull arms back.

• Keep a 90º angle between

upper arms and sides of

torso.

• Move until elbows are slightly

behind shoulders, then slowly

reverse motion keeping rear

shoulder muscles tightened.

Bowﬂex Xceed

™

Plus Owner’s Manual

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Bowflex Xceed Plus Owner's Manual Page 24

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