XTREME®2 | Shoulder Exercises |
Shoulder Extension—(elbows stabilized)
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del- toid; Middle Trapezius; Rhomboids; Triceps
Position:
Standing, facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross
START | FINISH |
Leg Extension:
Removed
Success Tips
•Keep your chest lifted, knees bent and feet braced against the Standing Platform.
•Keep your lats tightened throughout the motion.
•Keep abdominals tight and maintain good spinal alignment.
•Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades.
START
•Grasp the Hand Grips, palms facing down, arms straight and at an approximately 45° angle from your torso.
•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back.
ACTION
•Initiate movement by pinching shoulder blades together.
•Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips.
•With controlled movement, slowly return to the start position.
Shoulder
Muscles worked:
Upper Trapezius
Position:
Standing, facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Keep abdominals tight and maintain good spinal alignment.
•Do not bend your neck or slouch during this exercise.
•Raise shoulders evenly.
•For variation, try this exercise bent forward slightly from the hips.
START
•Reach down and grasp the Hand Grips, palms facing each other.
•Let your arms hang at your sides.
ACTION
•Slowly raise your shoulders towards the back of your head, keeping your neck and head still.
•Slowly reverse the motion back to the start position, keeping your upper trapezius muscles tight throughout the motion.
