Bowflex Xtreme 2 SE Owners Manual - Page 29

Shoulder Exercises Lateral Shoulder Raise - Shoulder Abduction (Elbows Stabilized) Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Stand on platform facing outward. Grasp hand grips with palms facing each other. • Attain good spinal posture and bend forward slightly at hip (15 to 20º) by keeping spine straight and sticking rear end out. Do not bend at waist. • Let arms hang directly in line with cables. • Elevate shoulders slightly toward back of head. ACTION • Raise arms out to sides to nearly shoulder level. • Keep side of arm/elbow facing out/ up throughout movement. • Slowly bring arms into start position without relaxing. Seated Forearm Lateral Shoulder Raise - Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Seated - facing outward Accessory: Hand Grips over elbows Pulleys: Squat Pulley Frame - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Slide hand grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows 90º. • Elevate shoulders slightly toward the back of your head. • Raise chest and pinch shoulderblades together. • M aintain a slight, ­comfortable, arch in lower back. ACTION • Raise arms out to sides to almost shoulder level. • Keep side of forearms/elbows facing out/up throughout movement. • Slowly bring arms to start position without relaxing. Bowflex Xtreme® 2 SE Owner's Manual 27