Bowflex Xtreme 2 - Manual (Page 25)

Shoulder Exercises
Lateral Shoulder Raise—
Shoulder Abduction (elbows stabilized)
START ACTION
START
• Grasp the Hand Grips, palms
facing each other.
• Let your arms hang at your sides,
directly in line with the cables.
• Keep your chest lifted, and a
slight arch in your lower back.
• Raise your arms directly out to
the sides, nearly to shoulder level.
• Keep the side of your arm/elbow
facing out and up throughout the
movement.
• With controlled movement,
slowly return to the start
position.
FINISH
Seated Forearm Lateral Shoulder Raise—
Elbows stabilized
START ACTION
START
• Open the Hand Grip webbing
and slide the Grips over your
forearms until they are cradled
in your elbows.
• Let your upper arms hang
directly in line with the cables.
Bend your elbows 90˚.
• Sit up straight and bend slightly
forward from the hips until
arms/cables are in front of body
at a 90˚ angle from torso.
• Raise your arms directly out
to the sides, nearly to shoulder
level.
• Keep the side of your forearms/
elbows facing out and up
throughout the movement.
• Slowly bring your arms
back to the start position without
relaxing.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus;
Upper Trapezius
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame—Standard Pulleys
Leg Extension:
Removed
Success Tips
• You may need to use the Squat Straps for
this exercise.
• Elevate your shoulders slightly toward the
back of your head.
• Maintain good spinal alignment and bend
forward slightly from the hip.
• Do not swing your arms upward or move
your trunk during this exercise.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
Muscles worked:
Middle Deltoids; Upper Trapezius;
Supraspinatus
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Raise your chest and keep your shoulder
blades pinched together.
• Elevate your shoulders slightly toward
the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward or move
your trunk during this exercise.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
XTREME ® 2