Bowflex Xtreme 2 SE manual Seated Forearm Lateral Shoulder Raise-Elbows stabilized

Page 25

XTREME®2

Shoulder Exercises

Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized)

Muscles worked:

Middle Deltoids; Supraspinatus; Upper Trapezius

Position:

Standing—facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame—Standard Pulleys

Leg Extension:

START		FINISH

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.

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.

ACTION

•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.

Seated Forearm Lateral Shoulder Raise—Elbows stabilized

Muscles worked:

Middle Deltoids; Upper Trapezius; Supraspinatus

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame—Narrow Pulleys

Leg Extension:

START		FINISH

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.

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.

ACTION

•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.

Image 25

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