Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 28)

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26

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Crossover Rear Deltoid Rows – Elbow Flexion

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 Leg Extension and seat.

Center Cross Bar Pulleys should be

in narrow position.

Key Points:

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

and sides of torso.

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

maintain good spinal alignment.

s4OWORKONEARMATATIMEPLACENON

working hand on top of bench for addi-

tional stabilization.

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 down and arms nearly

straight.

s"ENDOVERSLIGHTLYFROMHIPSNOT

spine) and raise arms in front of

BODYTOTORSO

s,IFTCHESTSTANDUPSTRAIGHTWITH

spine in good alignment and tighten

trunk muscles.

s!LLOWINGARMSTOBENDASYOUGO

move elbows outward and back-

WARDKEEPINGAANGLEBETWEEN

upper arms and sides of torso.

s!LWAYSPOINTFOREARMSINTHE

direction of cables.

s-OVEUNTILELBOWSARESLIGHTLY

behind shoulders, then slowly

reverse motion. Keep rear

shoulder muscles tightened during

entire motion.

Crossover High Rear Deltoid Rows – Elbow Flexion

Muscles worked:

Back portion of shoulder muscles (rear

deltoids, rear portion of middle deltoids).

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension and seat.

Key Points:

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

and maintain good spinal alignment.

START

FINISH

s3TANDONPLATFORMWITHKNEES

slightly bent.

s#ROSSARMSANDGRABHANDGRIPS

with palms facing down, arms

straight (right hand on left hand

grip and vice versa).

s3TANDUPSTRAIGHTANDSLIGHTLYLEAN

back from hips.

s,IFTCHESTANDPINCHSHOULDER-

blades together.

s!LLOWINGARMSTOBENDASYOU

go, move elbows out and back

KEEPINGAANGLEBETWEEN

upper arms and sides of torso.

s!LWAYSPOINTFOREARMSINDIRECTION

of cables.

s-OVEUNTILELBOWSARESLIGHTLY

behind shoulders, then slowly

reverse motion. Keep rear

shoulder muscles tightened.

Shoulder Exercises

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