Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 32)

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30

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Shoulder Extension – Elbows Stabilized

Muscles worked:

Upper back (latissimus dorsi, teres major,

rear deltoid muscles), muscles between

shoulderblades (middle trapezius,

rhomboid muscles) and triceps.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension and seat.

Key Points:

s$ONOTLOSESPINALALIGNMENTKEEP

chest lifted.

s+EEPLATSTIGHTENEDTHROUGHOUT

entire motion.

s2ELEASESHOULDERBLADESATENDOF

each rep. Initiate new rep by retracting

shoulderblades.

START

FINISH

s3TANDONPLATFORMFACING

machine, knees slightly bent, feet

ﬂat on ﬂoor.

s'RASPHANDGRIPSWITHPALMS

facing ﬂoor.

s4IGHTENTRUNKMUSCLESTOSTABILIZE

spine while maintaining a slight

arch in lower back.

s)NITIATEBYPINCHINGSHOULDERBLADES

together.

s#ONTINUEMOVEMENTBYMOVING

hands in an arc, down and back

toward hips.

s3LOWLYRETURNTOSTARTPOSITION

START

FINISH

Shoulder Shrug – Scapular Elevation

Muscles worked:

Upper trapezius and associated smaller muscles

of region.

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension and seat.

Key Points:

s$ONOTBENDNECKBACKWARDORFORWARDWHILE

raising shoulders.

s$ONOTSLOUCHUPONLOWERING

shoulders.

s+EEPSPINEINGOODALIGNMENTTHROUGHENTIRE

motion.

s-AKESUREBOTHSHOULDERSRAISEEVENLY

s&ORVARIATIONBENDFORWARDSLIGHTLYFROMHIPSNOT

spine.

s3TANDONPLATFORMFACINGmachine.

s2EACHDOWNANDGRASPHANDGRIPS

with palms facing away.

s,ETARMSHANGEXTENDINGTOWARD

pulleys.

s2AISESHOULDERSTOWARDBACKOF

head, making sure neck/head

does not move.

s3LOWLYREVERSEMOTIONKEEPING

upper trapezius muscles tight.

Shoulder Exercises

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