Bowflex Xtreme 2 SE Owners Manual - Page 30

Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front ­deltoids) and front part of middle deltoids. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Use platform pulleys. Key Points: • Keep chest lifted and abdominals tightened throughout entire motion and maintain good spinal alignment. • Do not increase arch in lower back while lifting arms. START FINISH START • S tand on platform facing outward with knees slightly bent. You may want to lean back against bench. • K eep chest up, ads tight and maintain a slight arch in lower back. • G rasp hand grips with palms facing machine and arms straight at sides. ACTION • A rms may be moved alternately or together. • K eeping arms straight, move them forward, then up to shoulder height. • S lowly return arms beside torso and repeat. Seated Shoulder Press - Shoulder Adduction (and Elbow Extension) Muscles worked: Front portion of shoulder muscles (front ­deltoids and front part of middle deltoids), upper back muscles (upper trapezius), and triceps. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep abdominals tight throughout entire motion and maintain good spinal alignment. • Do not let the arch increase in the lower back while pressing up. START FINISH START • Sit facing outward, knees bent and feet flat on floor. • Keep chest up, abs tight and maintain a slight arch in lower back. • G rasp hand grips with palms facing away from machine. • R aise hand grips to just above shoulder level, keeping palms facing forward. ACTION • S traighten arms overhead, focusing on moving elbows up and in toward head. • S lowly return to starting position keeping tension in front shoulder muscles. 28 Bowflex Xtreme® 2 SE Owner's Manual