Bowflex XTREME.SE Owner's Manual page 24

Shoulder Exercises
Reverse Fly
- Shoulder Horizontal Abduction (Elbows Stabilized)
iVluscles worked:
Back portion
of sho ukler
muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing - timing machine
Seat:
Removed
Accessory:
Hand Grips
START
Pulleys:
Center Cross Bar- narrow position
BeforeYou Begin:
Remove i,eg Extension. The pulleys shouM
be in the narrow position.
Key Points:
* Maintain a 90 ° angle bela,veen
upper arms and sides of torso
throughout exercise.
* Keep shoulder blades pinched together
and maintain good spinal alignment.
START
* Stand on platform.
* Grasp hand grips with pahns
f_ming flocn; arms nearly
smdght.
* Stand up straight and bend
over slighdy flom hips until
arms are in flont of body at a
90 ° angle to torso.
* Lift chest and pinch shoulder
blades together
ACTION
Maintaining the same slight
bend in arms, move elbows
out and back, keeping a 90 °
angle between upper arms
and sides of torso.
Move until elbows are slighdy
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
Crossover Reverse F|y - Shoulder Horizontal Abduction (Elbows Stabilized)
iVluscles worked:
Back portion of shouMer muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing - timing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar- narrow position
START
BeforeYou Begin:
* Remove seat and leg extension. The
pulleys shouM be in the narrow
position.
Key Points:
* Maintain 90 ° angle between upper
arms and sides of torso throughout
exercise.
* Keep shouMer blades pinched
together and maintain good spinal
alignment.
START
* Stand on platform.
* Cross arms in flont of body and
grasp hand grips (right grip in
left band and vice versa) with
palms timing floor and arms
nearly straight.
* Stand up straight and bend
over slighdy flom hips until
arms are in flont of body at a
90 ° angle to torso.
* Lift chest and pinch shoulder
blades together
ACTION
* Maintaining same slight bend
in arms, move elbows out and
back, crossing cables as you
pull arms back.
* Keep a 90 ° angle beta,veen
upper arms and sides of
torso.
Move until elbows are slighdy
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
22 gox_lex Xtreme' SE ()x_ner's Manual