Bowflex XTREME.SE Owner's Manual page 27

Shoulder Exercises
Front Shoulder Raise - Shoulder
Flexion
{EIbovvStabilized)
iVluscles worked:
Front part of shoulder muscles (f}ont
deltoids) and flont part of middle
deltoids.
Position:
Standing - facing outward
Accessory:
Hand (;rips
Pulleys:
Squat Pulley Frame
START
BeforeYou Begin:
Remove l,eg Extension and seat. Use
platform pulleys.
Key Points:
* Keep chest lif*ed and abdominals tight-
ened throt_ghout entire motion and
maintain good spinal alignment.
* Do not increase arch in lower back
while lif*ing arms.
START
* Stand on platfbrm facing
outward with knees slightly
bent. You may want to lean
back against bench.
* Keep chest up, ads fight and
maintain a slight arch in
lower back.
Grasp hand grips with pahns
timing machine and arms
straight at sides.
ACTION
* Arms may be moved alternately
or together
* Keeping arms straight, move
them forward, then up to
shoulder height.
* Slowly return arms beside
torso and repeat.
Seated Shoulder Press-
Shoulder Adduction {and Elbow Extension)
iVluscles worked:
Front portion of shoulder muscles
(flont deltoids and flont part of
middle deltoids), upper back muscles
(upper tmpezius), and triceps.
Position:
Seated - facing otto, yard
Accessory:
Hand Grips
Pulleys:
Center Cross Bar - wide position
BeforeYou Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
* Keep abdominals fight througllout
entire motion and maintain good
spinN alignment.
* Do not let the arch increase in the
lower back while pressing up.
START
@
@
START
Sit facing outward, knees bent
and feet fiat on floor
Keep chest up, abs tight and
maintain a slight arch in
lower back.
* Grasp band grips with palms
facing away flom machine.
* Raise band grips to just above
shoulder level, keeping pahns
facing fbrward.
ACTION
* Smfighten arms overhead,
fbcusing on moving elbows up
and in toward head.
* Slowly return to starting posi-
tion keeping tension in flont
shoulder muscles.
gox_lex Xtreme' SE Ox_ner's Manual 25