Shoulder Exercises; Reverse Fly; Crossover Reverse Fly - Bowflex Xtreme Assembly And Owner's Manual

Reverse Fly

Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing Power Rod
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension. The pulleys should
be in the narrow position.
Key Points:
• Maintain a 90º angle between
upper arms and sides of torso
throughout exercise.
• Keep shoulder blades pinched together
and maintain good spinal alignment.

Crossover Reverse Fly

Muscles worked:
Back portion of shoulder muscles
(rear deltoids, rear portion of middle
deltoids).
Position:
Standing – facing Power Rod
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
• Remove seat and leg extension. The
pulleys should be in the narrow
position.
Key Points:
• Maintain 90º angle between upper
arms and sides of torso throughout
exercise.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.

Shoulder Exercises

– Shoulder Horizontal Abduction (Elbows Stabilized)
unit
®
• Stand on platform.
• Grasp hand grips with palms
• Stand up straight and bend
• Lift chest and pinch shoulder
– Shoulder Horizontal Abduction (Elbows Stabilized)
unit
®
• Stand on platform.
• Cross arms in front of body and
• Stand up straight and bend
• Lift chest and pinch shoulder
START
START
facing floor, arms nearly
straight.
over slightly from hips until
arms are in front of body at a
90º angle to torso.
blades together.
START
START
grasp hand grips (right grip in
left hand and vice versa) with
palms facing floor and arms
nearly straight.
over slightly from hips until
arms are in front of body at a
90º angle to torso.
blades together.
FINISH
ACTION
• Maintaining the same slight
bend in arms, move elbows
out and back, keeping a 90º
angle between upper arms
and sides of torso.
• Move until elbows are slightly
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
FINISH
FINISH
ACTION
• Maintaining same slight bend
in arms, move elbows out and
back, crossing cables as you
pull arms back.
• Keep a 90º angle between
upper arms and sides of
torso.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
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