Bowflex Xtreme 2 SE manual Crossover Seated Rear Delt Rows-Elbow Flexion, Scapular Retraction

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XTREME®2

Shoulder Exercises

Crossover Seated Rear Delt Rows—Elbow Flexion

Muscles worked:

Anterior and Middle Deltoids

Position:

Seated on the floor—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

START		FINISH

Success Tips

•Maintain a 90° angle between your upper arms and torso during motion.

•Keep knees bent and feet braced against the Standing Platform.

•Do not bend your torso forward.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

•Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor.

•Brace your heels against the end of the Standing Platform.

•Lean back slightly and straighten your arms.

•Raise your arms until they are in front of your body at approximately a 90° angle to your torso.

ACTION

•Allowing your arms to bend as you go, move your elbows outward and backward until elbows are parallel with your shoulders.

•Keep your forearms pointing in the direction of the cables.

•Slowly return to the start position. Do not relax the tension in your shoulder muscles.

Scapular Retraction

Muscles worked:

Middle Trapezius; Rhomboids

Position:

Seated on the floor—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

START		FINISH

Success Tips

•Do not lose spinal alignment—keep your chest lifted.

•Keep knees bent and feet braced against the Standing Platform.

•Do not bend your torso forward.

•Do not use your arm muscles for this movement.

START

•Grasp the Hand Grips, palms facing each other.

•Brace your heels against the end of the Standing Platform.

ACTION

•Keeping your arms straight, slowly pinch your shoulder blades together.

•When shoulder blades are fully retracted, slowly return to the start position.

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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