Bowflex Xtreme 2 - Manual (Page 23)

Shoulder Exercises
Shoulder Extension—
(elbows stabilized)
Shoulder Shrug—
Scapular Elevation
START ACTION
START
• Reach down and grasp the Hand
Grips, palms facing each other.
• Let your arms hang at your sides.
• Slowly raise your shoulders
towards the back of your head,
keeping your neck and head still.
• Slowly reverse the motion back
to the start position, keeping
your upper trapezius muscles
tight throughout the motion.
FINISH
START ACTION
START
• Grasp the Hand Grips, palms
facing down, arms straight and at
an approximately 45° angle from
your torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in the
lower back.
• Initiate movement by pinching
shoulder blades together.
• Continue movement by moving
your hands in an arc downward,
along your sides, until hands are
level with hips.
• With controlled movement,
slowly return to the start
position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toid; Middle Trapezius; Rhomboids; Triceps
Position:
Standing, facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your chest lifted, knees bent and
feet braced against the Standing Platform.
• Keep your lats tightened throughout the
motion.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulder blades at the
end of each rep and initiate new rep by
retracting your shoulder blades.
Muscles worked:
Upper Trapezius
Position:
Standing, facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Do not bend your neck or slouch during
this exercise.
• Raise shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.
XTREME ® 2