Bowflex Xtreme 2 Owners Manual - Page 22

XTREME®2 Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment. START FINISH START • Grasp Hand Grips, palms facing away from the Power Rod® unit. • Raise the Hand Grips to shoulder level, keeping your palms facing forward. ACTION • Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears. • Slowly return to the start position, keeping tension in your front shoulder muscles. Front Shoulder Raise-Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Wide Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good spinal alignment. • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not increase the arch in your lower back as you raise your arms. You may wish to lean your lower back against the Seat Back Pad. START FINISH START • Grasp the Hand Grips, palms facing back toward the Power Rod® unit, arms straight at your sides. ACTION • Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height. • Arms may be moved alternately or together. • Slowly return to the start position with your upper arms next to your torso.