Bowflex Xtreme 2 SE User Manual download pdf (Page 20)

Shoulder Exercises

Crossover Rear Delt Rows—Elbow Flexion

Crossover High Rear Delt Rows—Elbow Flexion

START ACTION

START

• Cross your arms in front of you

and grasp the Hand Grips (right

Grip in left hand and vice versa),

palms facing toward the floor,

arms nearly straight.

• Stand up straight and then lean

back slightly from hips.

• Allowing your arms to bend

as you go, move your elbows

outward and backward.

• Keep your forearms pointing in

the direction of the cables.

• Move until your elbows are

slightly behind your shoulders.

• Slowly return to the start

position. Do not relax the

tension in your shoulder muscles.

FINISH

START ACTION

START

• Cross your arms in front of you

and grasp the Hand Grips (right

Grip in left hand and vice versa),

palms facing toward the floor,

arms nearly straight.

• Bend slightly from hips and

raise your arms until they are in

front of your body at a 90° angle

to your torso.

• Allowing your arms to bend

as you go, move your elbows

outward and backward.

• Keep your forearms pointing in

the direction of the cables.

• Slowly return to the start

position. Do not relax the

tension in your shoulder muscles.

FINISH

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

Leg Extension:

Removed

Success Tips

• Maintain a 90° angle between your upper

arms and torso during motion.

• Lift your chest, keep your knees bent and

feet on Standing Platform.

• To work one arm at a time, place non-

working hand on Seat Back Pad to

stabilize.

• Keep shoulder blades pinched together

and maintain good spinal alignment.

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Front Lat Cross Bar

Leg Extension:

Removed

Success Tips

• Maintain a 90° angle between your upper

arms and torso during motion.

• Keep shoulder blades pinched together,

good spinal alignment and your chest

lifted throughout exercise.

• Lift your chest, keep your knees bent and

feet on Standing Platform.

XTREME®2

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