Shoulder Exercises; Reverse Fly; Crossover Reverse Fly - Bowflex Xtreme Assembly Instructions & Owner's Manual

REVERSE FLY - Shoulder Horizontal Abduction (elbows stabilized)
Muscles worked: This exercise emphasizes
the back portion of the shoulder muscles
(the rear deltoids, as well as the rear
portion of the middle deltoids.)
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Grasp the hand grips with your
palms facing toward the floor and
arms nearly straight.
• Stand up straight and then bend
over slightly from the hips (not
the spine) until arms are in front
of body at a 90º angle to
your torso.
• Lift chest and pinch shoulder
blades together.
CROSSOVER REVERSE FLY - Shoulder Horiz ontal Abduction (elbows stabilized)
Muscles worked: This exercise emphasizes
the back portion of the shoulder muscles
(the rear deltoids, as well as the rear
portion of the middle deltoids.)
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Cross your arms in front of your
body and grasp the hand grips
(right grip in left hand and vice
versa) with your palms facing
toward the floor and arms nearly
straight.
• Stand up straight and then bend
over slightly from the hips (not the
spine) until arms are in front of
body at a 90º angle to your torso.
• Lift chest and pinch shoulder
blades together.

Shoulder Exercises

Action:
• Maintaining the same slight bend
in your arms, move your elbows
outward and backwards, keeping a
90º angle between your upper
arms and the sides of your torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse the motion
keeping the rear shoulder muscles
tightened during the entire
motion.
Key points:
• Maintain a 90º angle between
your upper arms and the sides of
your torso throughout the
exercise.
• Keep shoulder blades "pinched"
together and maintain good spinal
alignment during the exercise.
Action:
• Maintaining the same slight
bend in your arms, move your
elbows outward and backwards,
crossing the cables as you pull
your arms back.
• Keep a 90º angle between
your upper arms and the sides
of your torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse the motion
keeping the rear shoulder muscles
tightened during the entire
motion.
Key points:
• Maintain a 90º angle between
your upper arms and the sides
of your torso throughout the
exercise.
• Keep shoulder blades "pinched"
together and maintain good spinal
alignment during the exercise.
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