Bowflex Xtreme 2 SE manual Standing Shoulder Pullover with Hand Grips-Elbow Stabilized

XTREME®2 Back Exercises

Standing Shoulder Pullover with Hand Grips—Elbow Stabilized

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Lat Cross Bar

Leg Extension:

START FINISH

Removed

Success Tips

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

•Keep your lats tightened throughout entire motion.

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

•Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.

START

•Grasp the Hand Grips, palms facing down, keeping hands shoulder-width apart.

•Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back.

ACTION

•Initiate the movement by pulling your shoulder blades downwards and tightening your lats.

•Pull your arms in an arc into your sides, keeping them as steady as possible and using slow, controlled movement.

•Slowly return to the start position, allowing your arms and shoulder blades to relax without losing readiness.

Crossover Seated Lat Rows—Shoulder Extension (and elbow flexion)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps

Position:

Seated on the floor—facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

START FINISH

Removed

Success Tips

•Keep knees bent and feet braced against the Standing Platform.

•Do not bend your torso forward.

•Keep your chest lifted and maintain spinal alignment.

•Release your shoulder blades at the end of each rep. Initiate each new rep by pinching your shoulder blades.

START

•Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing each other.

•Keep your spine as erect as possible.

•Place your heels on the edge of the Standing Platform and bend your knees comfortably.

ACTION

•Initiate the movement by pinching your shoulder blades together.

•Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

•Slowly return to the start position.