Shoulder Extension; Shoulder Shrug - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Shoulder Exercises
SHOULDER EXTENSION (elbows stabilized)
Muscles worked: This exercise emphasizes
your upper back (the latissimus dorsi, teres
major and rear deltoid muscles), as well as
the muscles between your shoulder blades
(middle trapezius and rhomboid muscles).
The triceps muscles, located on the back of
the upper arms, are worked throughout the
entire motion as they try to prevent the
elbows from bending.
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, facing the
Power Rods, knees slightly bent,
and feet flat on the floor.
• Grasp the hand grips with your
palms facing towards the floor.
• Tighten your trunk muscles to
stabilize your spine while
maintaining a very slight arch in
the lower back.
Action:
• Initiate the movement by
pinching your shoulder blades
together.
SHOULDER SHRUG - Scapular Elevation
Muscles worked: The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Position: Standing - facing your mach i n e
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform facing the
Power Rods.
• Reach down and grasp the hand
grips with the palms facing away
from the machine.
• Let your arms hang, extending
toward the pulleys.
• Continue the movement by
moving your hands in an arc
downward and backward towards
your hips.
• Slowly return to starting position.
Key points:
• Do not lose spinal alignment -
keep chest lifted.
• Keep the lats tightened
throughout the entire motion.
• Release your shoulder blades at
the end of each rep and initiate
each new rep by retracting your
shoulder blades.
Action:
• Raise your shoulders tow a rds the
b a ck of your head, making sure yo u r
n e ck/head position does not move .
• Slowly reverse the motion, keeping
the upper trapezius muscles tight
during the entire motion.
Key points:
• Do not bend the neck backwards
or forwards while raising the
shoulders.
• Do not slouch upon lowering the
shoulders.
• Keep the spine in good alignment
throughout the entire motion.
• Make sure both shoulders raise
evenly.
• For a vari a t i on , bend forw a rd
s l i g h t ly from the hips, not the spine.