Bowflex XTREME.SE Owner's Manual page 29

Shoulder Exercises
Shoulder Extension = Elbows Stabilized
Muscles worked:
Upper back (latissimus dorsi, teres m_jor_
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
BeforeYou Begin:
Remove Leg Extension and seat.
Key Points:
* Do not lose spinal alignment, keep
chest lif*ed.
* Keep lats tightened throughout
entire motion.
* Release shoulder blades at end of
each rep. Initiate new rep by retracting
shoulder blades.
START
START
Stand on platfbrm, facing
machine, knees slighdy bent,
feet fiat on floor
* Grasp hand grips with pahns
facing floor
* Tighten mink muscles to stabi-
lize spine while maintaining a
slight arch in lower back.
ACTION
* Initiate by pinching shouMer
blades together
* Continue movement by
moving hands in an arc, down
and back toward hips.
* Slowly return to start position.
Shoulder Shrug
-Scapular Elevation
iVluscles worked:
Upper trapezius and associated smaller
muscles of region.
Position:
Standing - facing machine
Accessory:
Hand (;rips
Pulleys:
Squat Pulley Frame
START
BeforeYou Begin:
Remove Leg Extension and seat.
Key Points:
* Do not bend neck backward or fbrward
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 flom
hips, not spine.
START
* Stand on platfbrIn facing
machine.
* Reach down and grasp band
grips with palms timing away.
* Let arms hang, extending
toward pulley
ACTION
* Raise shoulders toward back of
bead, making sure neck/head
does
not
Illove.
* Slowly reverse motion, keeping
upper trapezius muscles tight.
gox_lex Xtreme '>SE Ox_ner's Manual 27