Bowflex Xtreme 2 SE manual Rear Deltoids Middle Deltoids Trapezius Rhomboids

XTREME®2 Shoulder Exercises

Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked:

Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

Leg Extension:

START FINISH

Removed

Success Tips

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

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

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

•Maintain a 90° angle between upper arms and torso throughout exercise.

START

•Grasp the Hand Grips, palms facing floor, arms nearly straight.

•Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso.

ACTION

•Maintaining the bend in your arms, move your elbows outward and backward.

•When your elbows are slightly behind your shoulders, slowly return to the start position, keeping your rear shoulder muscles tightened throughout movement.

Crossover Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked:

Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Narrow Pulleys

START FINISH

Leg Extension:

Removed

Success Tips

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

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

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

•Maintain a 90° angle between upper arms and torso throughout exercise.

START

•Cross your arms in front of your body and grasp the Hand Grips, right Grip in left hand and vice versa, with your palms facing the floor and arms nearly straight.

•Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso.

ACTION

•Maintaining the bend in your arms, move your elbows outward and backward, crossing the cables as your arms move back.

•When your elbows are slightly behind your shoulders, slowly return to the start position, keeping your rear shoulder muscles tightened throughout movement.