Bowflex Xtreme 2 Owners Manual - Page 27

XTREME®2 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 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. • 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: Middle Trapezius; Rhomboids Position: Seated on the floor­-facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Do not lose spinal alignment-keep your chest lifted. • Keep knees bent and feet braced against the Standing Platform. • Do not bend your torso forward. • Do not use your arm muscles for this movement. START START • Grasp the Hand Grips, palms facing each other. • Brace your heels against the end of the Standing Platform. FINISH ACTION • Keeping your arms straight, slowly pinch your shoulder blades together. • When shoulder blades are fully retracted, slowly return to the start position.