Bowflex Xtreme 2 SE - Manual (Page 54)

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2 Bowflex Xtreme ® 2 SE Owner’s Manual
Arm Exercises
Arm Opposition Push-Pull
• 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.
• 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.
• 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.
• 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.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward
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.
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.
Upper Body Opposition Push-Pull