Bowflex XTREME.SE Owner's Manual page 26

Shoulder Exercises
Lateral Shoulder Raise - Shoulder
Abduction
{Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supmspinams) and upper
trapezius muscles.
Position:
Standing - facing outward
Accessovy:
Hand Grips
Pulleys:
Squat Pulley Frame - use
squat straps
BeforeYou Begin:
Remove Seat and i,eg Extension
Key Points:
* DO NOT swing _tiIIIS upward or
Itlove tItlnk.
START
@
@
START
Stand
on plaffbrm
facing
ou[ward° Grasp hand grips with
pMms timing each other
Attain good spinal posture and
bend fbrward slightly at hip (15
to 20 ° ) by keeping spine straight
and sficMng rear end out. Do
not bend at waist.
Let arms hang directly in line
with cables.
Elevate shoulders slightly toward
back of bead.
i
?
ACTION
* Raise arms out to sides to
nearly shoulder level.
* Keep side of arm/elbow facing
out/up throughout movement.
. Slowly bring arms into start
position without relaxing.
Seated Forearm Lateral Shoulder Raise- Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), mp muscle of rotator
cuff (supraspinams) and upper
trapezius muscles.
Position:
Seated - facing oua, vard
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame - narrow
position
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
* DO NOT swing _tiI[ls upward or
Itlove tItlnk.
START
@
@
START
Slide hand grips over fbrearms
until grip is cradled in elbow.
Let upper arms hang in
line with cables and bend
elbows 90 ° .
* Elevate shoulders slightly
toward the back of your bead.
* Raise chest and pinch shoulder
blades together.
* Maintain a slight, comfortable,
arch in lower back.
ACTION
* Raise arms out to sides to
almost shoulder level.
* Keep side of forearms/elbows
facing out/up throughout
movement.
* Slowly bring arms to start
position without relaxing.
24 gox_lex Xtreme' SE ()x_ner's Manual