Bowflex Xtreme Assembly and Owners Manual - Page 33

Shoulder Exercises

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Shoulder Exercises 31 Reverse Fly - Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - facing Power Rod® unit 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: • Maintain a 90º angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Stand on platform. • Grasp hand grips with palms facing floor, arms nearly straight. • Stand up straight and bend over slightly from hips until arms are in front of body at a 90º angle to torso. • Lift chest and pinch shoulder blades together. ACTION • Maintaining the same slight bend in arms, move elbows out and back, keeping a 90º angle between upper arms and sides of torso. • Move 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 Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: • Remove seat and leg extension. The pulleys should be in the narrow position. Key Points: • Maintain 90º angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Stand on platform. • Cross 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. • Stand up straight and bend over slightly from hips until arms are in front of body at a 90º angle to torso. • Lift chest and pinch shoulder blades together. ACFINTIISOH N • Maintaining same slight bend in arms, move elbows out and back, crossing cables as you pull arms back. • Keep a 90º angle between upper arms and sides of torso. • Move until elbows are slightly behind shoulders, then slowly reverse motion keeping rear shoulder muscles tightened.

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START
ACTION
START
ACTION
31
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 Power Rod
®
unit
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:
•
Maintain a 90ê angle between
upper arms and sides of torso
throughout exercise.
•
Keep shoulder blades pinched together
and maintain good spinal alignment.
START
FINISH
•
Stand on platform.
•
Grasp hand grips with palms
facing floor, arms nearly
straight.
•
Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90ê angle to torso.
•
Lift chest and pinch shoulder
blades together.
•
Maintaining the same slight
bend in arms, move elbows
out and back, keeping a 90ê
angle between upper arms
and sides of torso.
•
Move 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 Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
•
Remove seat and leg extension. The
pulleys should be in the narrow
position.
Key Points:
•
Maintain 90ê angle between upper
arms and sides of torso throughout
exercise.
•
Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
•
Stand on platform.
•
Cross 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.
•
Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90ê angle to torso.
•
Lift chest and pinch shoulder
blades together.
•
Maintaining same slight bend
in arms, move elbows out and
back, crossing cables as you
pull arms back.
•
Keep a 90ê angle between
upper arms and sides of
torso.
•
Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.