Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 27)

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Bowﬂex Xtreme

2 SE Owner’s Manual

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:

s-AINTAINAANGLEBETWEEN

upper arms and sides of torso

throughout exercise.

s+EEPSHOULDERBLADESPINCHEDTOGETHERAND

maintain good spinal alignment.

START

FINISH

s3TANDONPLATFORM

s'RASPHANDGRIPSWITHPALMS

facing ﬂoor, arms nearly straight.

s3TANDUPSTRAIGHTANDBENDOVER

slightly from hips until arms are

INFRONTOFBODYATAANGLETO

torso.

s,IFTCHESTANDPINCHSHOULDER-

blades together.

s-AINTAININGTHESAMESLIGHTBEND

in arms, move elbows

OUTANDBACKKEEPINGAANGLE

between upper arms

and sides of torso.

s-OVE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:

s2EMOVESEATANDLEGEXTENSION4HE

pulleys should be in the narrow posi-

tion.

Key Points:

s-AINTAINANGLEBETWEENUPPERARMS

and sides of torso throughout exercise.

s+EEPSHOULDERBLADESPINCHEDTOGETHER

and maintain good spinal alignment.

START

FINISH

s3TANDONPLATFORM

s#ROSS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.

s3TANDUPSTRAIGHTANDBEND

over slightly from hips until

arms are in front of body at a

ANGLETOTORSO

s,IFTCHESTANDPINCHSHOULDERBLADES

together.

s-AINTAININGSAMESLIGHTBENDIN

arms, move elbows out and back,

crossing cables as you pull arms

back.

s+EEPAANGLEBETWEENUPPER

arms and sides of

torso.

s-OVEUNTILELBOWSARESLIGHTLY

behind shoulders, then slowly

reverse motion keeping rear

shoulder muscles tightened.

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Bowflex Bowflex Xtreme 2 SE User Manual Page 27

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