Bowflex Xtreme 2 SE manual Standing Shoulder Pullover with Hand Grips-Elbow Stabilized

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XTREME®2

Back Exercises

Standing Shoulder Pullover with Hand Grips—Elbow Stabilized

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Cross Bar

Leg Extension:

START		FINISH

Removed

Success Tips

•Lift your chest, keep your knees bent and feet on Standing Platform.

•Keep your lats tightened throughout entire motion.

•Keep your spine aligned, abs tight and a slight arch in your lower back.

•Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.

START

•Grasp the Hand Grips, palms facing down, keeping hands shoulder-width apart.

•Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back.

ACTION

•Initiate the movement by pulling your shoulder blades downwards and tightening your lats.

•Pull your arms in an arc into your sides, keeping them as steady as possible and using slow, controlled movement.

•Slowly return to the start position, allowing your arms and shoulder blades to relax without losing readiness.

Crossover Seated Lat Rows—Shoulder Extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps

Position:

Seated on the floor—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

START		FINISH

Removed

Success Tips

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

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades.

START

•Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing each other.

•Keep your spine as erect as possible.

•Place your heels on the edge of the Standing Platform and bend your knees comfortably.

ACTION

•Initiate the movement by pinching your shoulder blades together.

•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

•Slowly return to the start position.

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex 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 Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover 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 Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007