Seated Shoulder Press; Front Shoulder Raise - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX°XTREME 2 Shoulder Exercises
Seated Shoulder Press--Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
START
START
• Grasp Hand Grips, palms facing
away from the Power Rods%
• Raise the Hand Grips to
shoulder level, keeping your
palms facing forward.
FINISH
I
ACTION
Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
Slowly return to the start
position, keeping tension in your
front shoulder muscles.
Front Shoulder Raise--Shoulder Flexion (elbow stabilized)
Muscles worked:
Front and Middle Deltoids
Position:
Standing--facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms. You may
wish to lean your lower back against the
Seat Back Pad.
START
START
• Grasp the Hand Grips,
pahns facing back toward the
Power Rods c_'), arms straight at
your sides.
FINISH
ACTION
Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
Arms may be moved alternately
or together.
Slowly return to the start
position with your upper arms
next to your torso.
I
2O