Shoulder Extension; Shoulder Shrug - Bowflex Xceed Owner's Manual

Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulder blades (middle trapezius,
rhomboid muscles) and triceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not lose spinal alignment, keep
chest lifted.
• Keep lats tightened throughout
entire motion.
• Release shoulder blades at end of
each rep. Initiate new rep by retracting
shoulder blades.
Muscles worked:
Upper trapezius and associated smaller
muscles of region.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not bend neck backward or forward while
raising shoulders.
• Do not slouch upon lowering
shoulders.
• Keep spine in good alignment through entire
motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from hips,
not spine.

Shoulder Extension

START START
• Stand on platform, facing
machine, knees slightly bent, feet
flat on floor.
• Grasp hand grips with palms
facing floor.
• Tighten trunk muscles to stabilize
spine while maintaining a slight
arch in lower back.

Shoulder Shrug

START START
• Stand on platform facing machine.
• Reach down and grasp hand grips
with palms facing away.
• Let arms hang, extending toward
pulleys.
Owner's Manual
– Elbows Stabilized
START
– Scapular Elevation
START
27
FINISH FINISH
ACTION
• Initiate by pinching shoulder
blades together.
• Continue movement by moving
hands in an arc, down and back
toward hips.
• Slowly return to start position.
FINISH FINISH
ACTION
• Raise shoulders toward back of
head, making sure neck/head
does not move.
• Slowly reverse motion, keeping
upper trapezius muscles tight.