XTREME®2 | Shoulder Exercises |
Crossover Seated Rear Delt Rows—Elbow Flexion
Muscles worked:
Anterior and Middle Deltoids
Position:
Seated on the
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Maintain a 90° angle between your upper arms and torso during motion.
•Keep knees bent and feet braced against the Standing Platform.
•Do not bend your torso forward.
•Keep shoulder blades pinched together and maintain good spinal alignment.
START
•Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor.
•Brace your heels against the end of the Standing Platform.
•Lean back slightly and straighten your arms.
•Raise your arms until they are in front of your body at approximately a 90° angle to your torso.
ACTION
•Allowing your arms to bend as you go, move your elbows outward and backward until elbows are parallel with your shoulders.
•Keep your forearms pointing in the direction of the cables.
•Slowly return to the start position. Do not relax the tension in your shoulder muscles.
Scapular Retraction
Muscles worked:
Middle Trapezius; Rhomboids
Position:
Seated on the
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
|
|
|
Success Tips
•Do not lose spinal
•Keep knees bent and feet braced against the Standing Platform.
•Do not bend your torso forward.
•Do not use your arm muscles for this movement.
START
•Grasp the Hand Grips, palms facing each other.
•Brace your heels against the end of the Standing Platform.
ACTION
•Keeping your arms straight, slowly pinch your shoulder blades together.
•When shoulder blades are fully retracted, slowly return to the start position.
