Bowflex Xtreme 2 SE Owners Manual - Page 28

Crossover Rear Deltoid Rows, Crossover High Rear Deltoid Rows

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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 machine 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 shoulderblades 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 • A llowing arms to bend as you go, move elbows outward and backward keeping a 90º angle between upper arms and sides of torso. • A lways point forearms in the direction of cables. • M ove 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 machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Key Points: • Keep shoulderblades pinched together and maintain good spinal alignment. START FINISH START • Stand on platform, 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 shoulderblades together. ACTION • A llowing arms to bend as you go, move elbows out and back keeping a 90º angle between upper arms and sides of torso. • A lways point forearms in direction of cables. • M ove until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. 26 Bowflex Xtreme® 2 SE Owner's Manual

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START
ACTION
START
ACTION
26
Bowflex Xtreme
®
2 SE Owner’s Manual
Crossover Rear Deltoid Rows
– Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Accessor°:
Hand Grips
Pulle°s:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Ke° Points:
•
Maintain a 90º angle between upper arms
and sides of torso.
•
Keep shoulderblades pinched together and
maintain good spinal alignment.
•
To work one arm at a time, place non-
working hand on top of bench for addi-
tional 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, 90º 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 back-
ward 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 machine
Accessor°:
Hand Grips
Pulle°s:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Ke° Points:
•
Keep shoulderblades pinched together
and maintain good spinal alignment.
START
FINISH
•
Stand on platform, 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 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.
Shoulder Exercises