Arm Opposition Push-Pull; Upper Body Opposition Push-Pull - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Arm Exercises
I
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing--facing Power Rods '_
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Lift your chest and keep your
knees slightly bent and feet on
Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Squat Cable.
Alternate sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
Arm Opposition Push-Pull
START
START
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Squat
Cable in an underhand grip.
• Straighten the Squat Cable arm
and bend the Lat Cable arm at a
90° angle from your upper arm.
FINISH
ACTION
• Slowly raise the Squat Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to each
other.
• Slowly reverse, returning to start
position.
I
Muscles worked:
Middle Deltoids; Supraspinatus; Trapezius;
Biceps; Abs
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Center Cross Bar
Upper Body Opposition Push-Pull
START
!
Leg Extension:
Removed
Success Tips
• Lift your chest and keep your knees bent
and feet on Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Rod Cable. Alternate
sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
START
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Rod
Cable in an underhand grip.
• Bend your forearms at a 90 °
angle from your upper arms,
which should be at 90 ° angles
from your torso.
FINISH
i
ACTION
• Slowly raise the Rod Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to
each other.
• Slowly reverse, returning to
start position.
43