Crossover Rear Delt Rows; Crossover High Rear Delt Rows - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Shoulder Exercises
CROSSOVER REAR DELT ROWS - (elbow flexion)
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
p o s i t i on
Leg Extension: R e m ove d
Before you begin:
• Remove leg extension and seat.
Center Cross Bar Pulle ys should
be in narrow position.
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.
• Bend over slightly from the hips
(not the spine) and raise arms
until they are in front of body at a
90º angle to your torso.
CROSSOVER HIGH REAR DELT ROWS - (elbow flexion)
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: Lat Tower
Leg Extension: R e m ove d
Starting position:
• Stand on the platform facing the
Power Rods, knees slightly bent.
• Cross your arms and grab hand
grips with your palms facing down
and arms straight (right hand on
left hand grip and vice versa).
• Stand up straight and then slightly
lean back from hips.
• Lift your chest and pinch your
shoulder blades together.
• Lift your chest, stand up straight
with your spine in good
alignment and tighten your trunk
muscles.
Action:
• Allowing your arms to bend as
you go, move your elbows
outward and backward keeping a
90º angle between your upper
arms and the sides of your torso.
• Your forearms always point in the
direction of the cables.
• 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 during the exercise.
• Keep shoulder blades "pinched"
together and maintain good spinal
alignment during the entire
exercise.
• To work one arm at a time, place
non-working hand on top of the
bench for additional stabilization.
Action:
• Allowing your arms to bend as
you go, move your elbows outward
and backwards keeping a 90º
angle between your upper arms
and the sides of your torso.
• Your forearms always point in the
direction of the cables.
• 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:
• Keep shoulder blades pinched
together and maintain good spinal
alignment during the entire
exercise.