Bowflex Xtreme 2 SE manual Seated Shoulder Press-Shoulder Adduction and elbow extension

XTREME®2 Shoulder Exercises

Seated Shoulder Press—Shoulder Adduction (and elbow extension)

Muscles worked:

Front Deltoids; Upper Trapezius; Triceps

Position:

Seated—facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar—Wide Pulleys

Leg Extension:

START FINISH

Removed

Success Tips

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

•Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

•Keep abdominals tight and maintain good spinal alignment.

START

•Grasp Hand Grips, palms facing away from the Power Rod® unit.

•Raise the Hand Grips to shoulder level, keeping your palms facing forward.

ACTION

•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

•Slowly return to the start position, keeping tension in your front shoulder muscles.

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

Muscles worked:

Front and Middle Deltoids

Position:

Standing—facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame—Wide Pulleys

Leg Extension:

Removed

START

FINISH

Success Tips

•Keep abdominals tight and maintain good spinal alignment.

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

•Do not increase the arch in your lower back as you raise your arms. You may wish to lean your lower back against the Seat Back Pad.

START

•Grasp the Hand Grips, palms facing back toward the Power Rod® unit, arms straight at your sides.

ACTION

•Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height.

•Arms may be moved alternately or together.

•Slowly return to the start position with your upper arms next to your torso.