Bowflex Xtreme 2 - Manual (Page 22)

Shoulder Exercises
Seated Shoulder Press—
Shoulder Adduction (and elbow extension)
Front Shoulder Raise—
Shoulder Flexion (elbow stabilized)
START ACTION
START
• Grasp the Hand Grips,
palms facing back toward the
Power Rod® unit, arms straight
at your sides.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the start
position with your upper arms
next to your torso.
FINISH
START ACTION
START
• Grasp Hand Grips, palms facing
away from the Power Rod® unit.
• Raise the Hand Grips to
shoulder level, keeping your
palms facing forward.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the start
position, keeping tension in your
front shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
Muscles worked:
Front and Middle Deltoids
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms. You may
wish to lean your lower back against the
Seat Back Pad.
XTREME ® 2