Bowflex Xtreme 2 SE manual Shoulder Extension-elbows stabilized

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XTREME®2

Shoulder Exercises

Shoulder Extension—(elbows stabilized)

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

START

FINISH

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.

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.

ACTION

•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.

Shoulder Shrug—Scapular Elevation

Muscles worked:

Upper Trapezius

Position:

Standing, facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

Removed

START		FINISH

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.

START

•Reach down and grasp the Hand Grips, palms facing each other.

•Let your arms hang at your sides.

ACTION

•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.

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007