Bowflex Revolution XP Owners Manual - Page 37

Reverse Fly, START, FINISH, Muscles worked, Position, Accessory, Adjustable Arm Position, Success

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35 Shoulder Exercises Reverse Fly - Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing-facing machine. Seat removed. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest, keep your knees bent and feet on Platform or in front of the platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. START FINISH START • Grasp the Hand Grips, palms facing floor, arms nearly straight. • Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. FINISH • Maintaining the bend in your arms, move your elbows outward and backward. • When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement. Crossover Reverse Fly - Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing-facing machine. Seat removed. Accessory: Hand Grips Adjustable Arm Position: 6 or 7 Success Tips • Do not lose spinal alignment-keep your chest lifted. • Lift your chest, keep your knees bent and feet on Platform or in front of the platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. • Bend slight forward from the hips. START FINISH START • Cross your arms in front of your body and grasp the Hand Grips, right Grip in left hand and vice versa, with your palms facing the floor and arms nearly straight. • Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. FINISH • Maintaining the bend in your arms, move your elbows outward and backward, crossing the cables as your arms move back. • When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement.

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35
Shoulder Exercises
Reverse Fly
— Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START
FINISH
START
• Grasp the Hand Grips, palms
facing floor, arms nearly straight.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front of
body at a 90˚ angle from torso.
• Maintaining the bend in your
arms, move your elbows outward
and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
FINISH
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Lift your chest, keep your knees bent
and feet on Platform or in front of the
platform.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
Crossover Reverse Fly
— Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START
FINISH
START
• Cross your arms in front of your
body and grasp the Hand Grips,
right Grip in left hand and vice
versa, with your palms facing the
floor and arms nearly straight.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front of
body at a 90˚ angle from torso.
• Maintaining the bend in your
arms, move your elbows outward
and backward, crossing the
cables as your arms move back.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
FINISH
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Hand Grips
Adjustable Arm Position:
6 or 7
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Lift your chest, keep your knees bent
and feet on Platform or in front of the
platform.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Bend slight forward from the hips.