Bowflex Xtreme 2 Owners Manual - Page 20

XTREME®2 Shoulder Exercises Crossover Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Lift your chest, keep your knees bent and feet on Standing Platform. • To work one arm at a time, place nonworking hand on Seat Back Pad to stabilize. • Keep shoulder blades 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, arms nearly straight. • Bend slightly from hips and raise your arms until they are in front of your body at a 90° angle to your torso. ACTION • Allowing your arms to bend as you go, move your elbows outward and backward. • 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. Crossover High Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Front Lat Cross Bar Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep shoulder blades pinched together, good spinal alignment and your chest lifted throughout exercise. • Lift your chest, keep your knees bent and feet on Standing Platform. 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, arms nearly straight. • Stand up straight and then lean back slightly from hips. ACTION • Allowing your arms to bend as you go, move your elbows outward and backward. • Keep your forearms pointing in the direction of the cables. • Move until your elbows are slightly behind your shoulders. • Slowly return to the start position. Do not relax the tension in your shoulder muscles.