Bowflex Xtreme 2 - Manual (Page 20)

Shoulder Exercises
Crossover Rear Delt Rows—
Elbow Flexion
Crossover High Rear Delt Rows—
Elbow Flexion
START ACTION
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,
arms nearly straight.
• Stand up straight and then lean
back slightly from hips.
• Allowing your arms to bend
as you go, move your elbows
outward and backward.
• Keep your forearms pointing in
the direction of the cables.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the start
position. Do not relax the
tension in your shoulder muscles.
FINISH
START ACTION
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,
arms nearly straight.
• Bend slightly from hips and
raise your arms until they are in
front of your body at a 90° angle
to your torso.
• Allowing your arms to bend
as you go, move your elbows
outward and backward.
• 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.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• To work one arm at a time, place non-
working hand on Seat Back Pad to
stabilize.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Front Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep shoulder blades pinched together,
good spinal alignment and your chest
lifted throughout exercise.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
XTREME ® 2