Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 54)

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52

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Arm Exercises

Arm Opposition Push-Pull

s 'RASPTHE(AND'RIPSKEEPING

the one attached to the Lat

Tower in an overhand grip and

the one attached to the Rod

Cable in an underhand grip.

s "ENDYOURFOREARMSATA

angle from your upper arms,

WHICHSHOULDBEATANGLES

from your torso.

s 3LOWLYRAISETHE2OD#ABLEARM

while simultaneously lowering

the Lat Cable arm, until each

arm has reached full possible

extension in opposition to

each other.

s 3LOWLYREVERSERETURNINGTO

start position.

s 'RASPTHE(AND'RIPSKEEPING

the one attached to the Lat

Tower in an overhand grip and

the one attached to the Squat

Cable in an underhand grip.

s 3TRAIGHTENTHE3QUAT#ABLEARM

and bend the Lat Cable arm at a

ANGLEFROMYOURUPPERARM

s 3LOWLYRAISETHE3QUAT#ABLEARM

while simultaneously lowering

the Lat Cable arm, until each

arm has reached full possible

extension in opposition to each

other.

s 3LOWLYREVERSERETURNINGTOSTART

position.

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Standing—facing outward

Accessory:

Hand Grips

Pulleys:

Lat Cross Bar and Squat Pulley Frame

Leg Extension:

Removed

Success Tips

s ,IFTYOURCHESTANDKEEPYOUR

knees slightly bent and feet on

Standing Platform.

s &ORTHISEXERCISEONE(AND'RIPIS

attached to a Lat Cable and one Hand

Grip is attached to a Squat Cable.

Alternate sides to build muscle evenly.

s +EEPYOURUPPERBODYMOTIONLESSELBOWS

at your sides and your wrists straight.

s +EEPYOURTRUNKMUSCLESTIGHTAND

maintain a slight arch in lower back.

Muscles worked:

Middle Deltoids; Supraspinatus;

Trapezius; Biceps; Abs

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Lat Cross Bar and Center Cross Bar

Leg Extension:

Removed

Success Tips

s ,IFTYOURCHESTANDKEEPYOURKNEESBENT

and feet on Standing Platform.

s &ORTHISEXERCISEONE(AND'RIPIS

attached to a Lat Cable and one Hand

Grip is attached to a Rod Cable. Alternate

sides to build muscle evenly.

s +EEPYOURUPPERBODYMOTIONLESSELBOWS

at your sides and your wrists straight.

s +EEPYOURTRUNKMUSCLESTIGHTAND

maintain a slight arch in lower back.

Upper Body Opposition Push-Pull

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