Bowflex Xtreme 2 SE Owners Manual - Page 27

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 machine 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 shoulderblades 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 shoulderblades 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 machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: • R emove 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 shoulderblades 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. • L ift chest and pinch shoulderblades together. ACTION • 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. Bowflex Xtreme® 2 SE Owner's Manual 25