Bowflex Xtreme 2 SE Owners Manual - Page 34

Shoulder Exercises Crossover Seated Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor-­ facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet braced against the Standing Platform. • Do not bend your torso forward. • Keep shoulderblades pinched together and maintain good spinal alignment. START FINISH START • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor. • Brace your heels against the end of the Standing Platform. • Lean back slightly and straighten your arms. • Raise your arms until they are in front of your body at approximately a 90° angle to your torso. ACTION • Allowing your arms to bend as you go, move your elbows outward and backward until elbows are parallel with your shoulders. • Keep your forearms pointing in the direction of the cables. • Slowly return to the start position. Do not relax the tension in your shoulder muscles. Scapular Retraction Muscles worked: Develops muscles between shoulderblades (trapezius and rhomboids). Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep chest lifted. • Do not pull with arm muscles. START FINISH START • S it on floor facing machine. • G rab hand grips with palms facing each other. • P lace heels against end of platform, bend hips and knees, arms straight. • L ift chest, sit up straight with spine in good alignment and tighten trunk ­muscles. ACTION • K eeping arms straight, slowly pinch shoulderblades together. • W hen shoulderblades are fully retracted, slowly return to start position. 32 Bowflex Xtreme® 2 SE Owner's Manual