Bowflex Xtreme 2 - Manual (Page 45)

Arm Exercises
Arm Opposition Push-Pull
Upper Body Opposition Push-Pull
START ACTION
START
• 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.
FINISH
START ACTION
START
• 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.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing Power Rod® unit
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.
XTREME ® 2