Crossover Seated Rear Delt Rows; Scapular Retraction - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME z
Shoulder Exercises
I
Crossover Seated Rear Delt RowsmEIbow Flexion
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 shoulder blades pinched together
and maintain good spinal alignment.
START
START
Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms/acing 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.
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.
I
Muscles worked:
Middle Trapezius; Rhomboids
Position:
Seated on the floor--facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Do not lose spinal alignment--keep your
chest lifted.
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Do not use your arm muscles for this
movement.
Scapular Retraction
START
START
• Grasp the Hand Grips, pahns
facing each other.
• Brace your heels against the end
of the Standing Platform.
FINISH
ACTION
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are tully
retracted, slowly return to the
start position.
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