Crossover Seated Rear Delt Rows; Scapular Retraction - Bowflex Xtreme 2 SE Owner's Manual

Crossover Seated Rear Delt Rows—

Muscles worked:
Anterior and Middle Deltoids
Position:
Seated on the floor —facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
Muscles worked:
Develops muscles between shoulderblades
(trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward.
• Do not lose spinal alignment, keep chest
lifted.
• Do not pull with arm muscles.
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Bowflex Xtreme 2 SE Owner's Manual
®
Shoulder Exercises
START
START
• Cross your arms in front of you and
grasp the Hand Grips (right Grip
in left hand and vice versa), palms
facing toward the floor.
• Brace your heels against the end
of the Standing Platform.
• Lean back slightly and straighten
your arms.
• Raise your arms until they are in
front of your body at approximately
a 90° angle to your torso.

Scapular Retraction

START
START
• Sit on floor facing machine.
• Grab hand grips with palms facing
each other.
• Place heels against end of plat-
form, bend hips and knees, arms
straight.
• Lift chest, sit up straight with spine
in good alignment and tighten
trunk muscles.
Elbow Flexion
FINISH
ACTION
• Allowing your arms to bend
as you go, move your elbows
outward and backward until
elbows are parallel with your
shoulders.
• Keep your forearms pointing in
the direction of the cables.
• Slowly return to the start
position. Do not relax the tension
in your shoulder muscles.
FINISH
ACTION
• Keeping arms straight, slowly
pinch shoulderblades together.
• When shoulderblades are
fully retracted, slowly return
to start position.