Bowflex Xtreme 2 Owners Manual - Page 23

XTREME®2 Shoulder Exercises Shoulder Extension-(elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Keep your chest lifted, knees bent and feet braced against the Standing Platform. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment. • Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades. START FINISH START • Grasp the Hand Grips, palms facing down, arms straight and at an approximately 45° angle from your torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back. ACTION • Initiate movement by pinching shoulder blades together. • Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips. • With controlled movement, slowly return to the start position. Shoulder Shrug-Scapular Elevation Muscles worked: Upper Trapezius Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • Keep abdominals tight and maintain good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START START • Reach down and grasp the Hand Grips, palms facing each other. • Let your arms hang at your sides. FINISH ACTION • Slowly raise your shoulders towards the back of your head, keeping your neck and head still. • Slowly reverse the motion back to the start position, keeping your upper trapezius muscles tight throughout the motion.