Bowflex Xtreme Assembly and Owners Manual - Page 34

Crossover Rear Deltoid Rows, Crossover High Rear Deltoid Rows

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32 Shoulder Exercises Crossover Rear Deltoid Rows - Elbow Flexion 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 Leg Extension and seat. Center Cross Bar Pulleys should be in narrow position. Key Points: • Maintain a 90º angle between upper arms and sides of torso. • Keep shoulder blades pinched together and maintain good spinal alignment. • To work one arm at a time, place nonworking hand on top of bench for additional stabilization. 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 down and arms nearly straight. • Bend over slightly from hips (not spine) and raise arms in front of body, 90º to torso. • Lift chest, stand up straight with spine in good alignment and tighten trunk muscles. ACTION • Allowing arms to bend as you go, move elbows outward and backward keeping a 90º angle between upper arms and sides of torso. • Always point forearms in the direction of cables. • Move 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 Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Key Points: • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Stand on platform facing Power Rod® unit, with knees slightly bent. • Cross arms and grab hand grips with palms facing down, arms straight (right hand on left hand grip and vice versa). • Stand up straight and slightly lean back from hips. • Lift chest and pinch shoulder blades together. ACTION • Allowing arms to bend as you go, move elbows out and back keeping a 90º angle between upper arms and sides of torso. • Always point forearms in direction of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened.

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32
START
ACTION
START
ACTION
Shoulder Exercises
Crossover Rear Deltoid Rows
– Elbow Flexion
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 Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
•
Maintain a 90ê angle between upper
arms and sides of torso.
•
Keep shoulder blades pinched
together and maintain good spinal
alignment.
•
To work one arm at a time, place non-
working hand on top of bench for
additional stabilization.
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 down and arms
nearly straight.
•
Bend over slightly from hips
(not spine) and raise arms in
front of body, 90ê to torso.
•
Lift chest, stand up straight with
spine in good alignment and
tighten trunk muscles.
•
Allowing arms to bend as you
go, move elbows outward and
backward keeping a 90ê angle
between upper arms and sides
of torso.
•
Always point forearms in the
direction of cables.
•
Move 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 Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
•
Keep shoulder blades pinched
together and maintain good spinal
alignment.
START
FINISH
•
Stand on platform facing
Power Rod
®
unit, with knees
slightly bent.
•
Cross arms and grab hand
grips with palms facing down,
arms straight (right hand on
left hand grip and vice versa).
•
Stand up straight and slightly
lean back from hips.
•
Lift chest and pinch shoulder
blades together.
•
Allowing arms to bend as you
go, move elbows out and back
keeping a 90ê angle between
upper arms and sides of torso.
•
Always point forearms in direc-
tion of cables.
•
Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened.