Shoulder Exercises
Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
START |
| FINISH |
|
|
|
Center Cross Bar – narrow position
BeforeYou Begin:
Remove Leg Extension. The pulleys should be in the narrow position.
Key Points:
•Maintain a 90º angle between upper arms and sides of torso throughout exercise.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
•Stand on platform.
•Grasp hand grips with palms facing floor, arms nearly straight.
•Stand up straight and bend over slightly from hips until arms are in front of body at a 90º angle to torso.
•Lift chest and pinch shoulder blades together.
ACTION
•Maintaining the same slight bend in arms, move elbows out and back, keeping a 90º angle between upper arms and sides of torso.
•Move until elbows are slightly behind shoulders, then slowly reverse the motion, keeping rear shoulder muscles tightened.
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
START
FINISH
BeforeYou Begin:
•Remove seat and leg extension. The pulleys should be in the narrow position.
Key Points:
•Maintain 90º angle between upper arms and sides of torso throughout exercise.
•Keep shoulder blades pinched together and maintain good spinal alignment.
22Bowflex Xceed™ Owner’s Manual
START
•Stand on platform.
•Cross arms in front of body and grasp hand grips (right grip in left hand and vice versa) with palms facing floor and arms nearly straight.
•Stand up straight and bend over slightly from hips until arms are in front of body at a 90º angle to torso.
•Lift chest and pinch shoulder blades together.
ACTION
•Maintaining same slight bend in arms, move elbows out and back, crossing cables as you pull arms back.
•Keep a 90º angle between upper arms and sides of torso.
•Move until elbows are slightly behind shoulders, then slowly reverse motion keeping rear shoulder muscles tightened.
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