Bowflex Revolution XP Owners Manual - Page 35

Shoulder Exercises

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33 Shoulder Exercises Crossover Rear Delt Rows - Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Lift your chest, keep knees bent and feet on Platform or in front of it. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor, arms nearly straight. • Raise your arms in front of your body until they are at a 90° angle to your torso. FINISH • Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso. • Keep your forearms pointing in the direction of the cables. • Slowly return to the Start position. Do not relax the tension in your shoulder muscles. Crossover High Rear Delt Rows - Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep shoulder blades pinched together, good spinal alignment and your chest lifted throughout exercise. • Lift your chest, keep your knees bent and feet on Standing Platform or in front of the platform. START FINISH START • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor, arms nearly straight. • Stand up straight and then lean back slightly from hips. FINISH • Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso. • Keep your forearms pointing in the direction of the cables. • Move until your elbows are slightly behind your shoulders. • Slowly return to the Start position. Do not relax the tension in your shoulder muscles.

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33
Shoulder Exercises
Crossover Rear Delt Rows
— Elbow Flexion
START
FINISH
START
•
Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing toward the floor,
arms nearly straight.
•
Raise your arms in front of your
body until they are at a 90° angle
to your torso.
•
Allowing your arms to bend
slowly, move your elbows
outward and backward between
your upper arms and torso.
•
Keep your forearms pointing in
the direction of the cables.
•
Slowly return to the Start
position. Do not relax the tension
in your shoulder muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
•
Maintain a 90° angle between your
upper arms and torso during motion.
•
Lift your chest, keep knees bent and
feet on Platform or in front of it.
•
Keep shoulder blades pinched together
and maintain good spinal alignment.
Crossover High Rear Delt Rows
— Elbow Flexion
START
FINISH
START
•
Cross your arms in front of you and
grasp the Hand Grips (right Grip
in left hand and vice versa), palms
facing toward the floor, arms nearly
straight.
•
Stand up straight and then lean back
slightly from hips.
•
Allowing your arms to bend slowly,
move your elbows outward and
backward between your upper
arms and torso.
•
Keep your forearms pointing in the
direction of the cables.
•
Move until your elbows are slightly
behind your shoulders.
•
Slowly return to the Start position.
Do not relax the tension in your
shoulder muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
•
Maintain a 90° angle between your
upper arms and torso during motion.
•
Keep shoulder blades pinched together,
good spinal alignment and your chest
lifted throughout exercise.
•
Lift your chest, keep your knees bent
and feet on Standing Platform or in front
of the platform.