Bowflex Xtreme 2 SE - Manual (Page 34)

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2 Bowflex Xtreme ® 2 SE Owner’s Manual
Shoulder Exercises
Scapular Retraction
Muscles worked:
Develops muscles between shoulder-
blades (trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward.
• Do not lose spinal alignment, keep
chest lifted.
• Do not pull with arm muscles.
• Sit on floor facing machine.
• Grab hand grips with palms
facing each other.
• Place heels against end of plat-
form, bend hips and knees,
arms straight.
• Lift chest, sit up straight with
spine in good alignment and
tighten trunk muscles.
• Keeping arms straight, slowly
pinch shoulderblades together.
• When shoulderblades are
fully retracted, slowly return
to start position.
Crossover Seated Rear Delt Rows—
Elbow Flexion
• 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.
• 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.
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 shoulderblades pinched
together and maintain good spinal
alignment.