Bowflex Xtreme 2 Owners Manual - Page 45

XTREME®2 Arm Opposition Push-Pull Muscles worked: Biceps; Brachialis; Brachioradialis Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed Success Tips • Lift your chest and keep your knees slightly bent and feet on Standing Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable. Alternate sides to build muscle evenly. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START START • Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Squat Cable in an underhand grip. • Straighten the Squat Cable arm and bend the Lat Cable arm at a 90° angle from your upper arm. Arm Exercises FINISH ACTION • Slowly raise the Squat Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other. • Slowly reverse, returning to start position. Upper Body Opposition Push-Pull Muscles worked: Middle Deltoids; Supraspinatus; Trapezius; Biceps; Abs Position: Seated-facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar and Center Cross Bar Leg Extension: Removed Success Tips • Lift your chest and keep your knees bent and feet on Standing Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Rod Cable. Alternate sides to build muscle evenly. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START FINISH START • Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Rod Cable in an underhand grip. • Bend your forearms at a 90° angle from your upper arms, which should be at 90° angles from your torso. ACTION • Slowly raise the Rod Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other. • Slowly reverse, returning to start position.