Bowflex Xtreme 2 Owners Manual - Page 25

XTREME®2 Shoulder Exercises Lateral Shoulder Raise-Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Standard Pulleys Leg Extension: Removed Success Tips • You may need to use the Squat Straps for this exercise. • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from the hip. • Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and feet on Standing Platform. START FINISH START • Grasp the Hand Grips, palms facing each other. • Let your arms hang at your sides, directly in line with the cables. • Keep your chest lifted, and a slight arch in your lower back. ACTION • Raise your arms directly out to the sides, nearly to shoulder level. • Keep the side of your arm/elbow facing out and up throughout the movement. • With controlled movement, slowly return to the start position. Seated Forearm Lateral Shoulder Raise-Elbows stabilized Muscles worked: Middle Deltoids; Upper Trapezius; Supraspinatus Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame-Narrow Pulleys Leg Extension: Removed Success Tips • Raise your chest and keep your shoulder blades pinched together. • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from the hip. • Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and feet on Standing Platform. START FINISH START • Open the Hand Grip webbing and slide the Grips over your forearms until they are cradled in your elbows. • Let your upper arms hang directly in line with the cables. Bend your elbows 90˚. • Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. ACTION • Raise your arms directly out to the sides, nearly to shoulder level. • Keep the side of your forearms/ elbows facing out and up throughout the movement. • Slowly bring your arms back to the start position without relaxing.