Bowflex Xtreme Assembly and Owners Manual - Page 38

36 Shoulder Exercises Shoulder Extension - Elbows Stabilized Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and seat. Key Points: • Do not lose spinal alignment, keep chest lifted. • Keep lats tightened throughout entire motion. • Release shoulder blades at end of each rep. Initiate new rep by retracting shoulder blades. START FINISH START • Stand on platform, facing Power Rod® unit, knees slightly bent, feet flat on floor. • Grasp hand grips with palms facing floor. • Tighten trunk muscles to stabilize spine while maintaining a slight arch in lower back. ACTION • Initiate by pinching shoulder blades together. • Continue movement by moving hands in an arc, down and back toward hips. • Slowly return to start position. 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: • Do not bend neck backward or forward while raising shoulders. • Do not slouch upon lowering shoulders. • Keep spine in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. START FINISH START • Stand on platform facing Power Rod® unit. • Reach down and grasp hand grips with palms facing away. • Let arms hang, extending toward pulleys. ACTION • Raise shoulders toward back of head, making sure neck/head does not move. • Slowly reverse motion, keeping upper trapezius muscles tight.