Shoulder Exercises; Reverse Fly; Crossover Reverse Fly - Bowflex Xtreme 2 SE Owner's Manual

Reverse Fly

Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
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 shoulderblades 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 machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
• Remove seat and leg extension. The
pulleys should be in the narrow posi-
tion.
Key Points:
• Maintain 90º angle between upper arms
and sides of torso throughout exercise.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
– Shoulder Horizontal Abduction (Elbows Stabilized)
START
• Stand on platform.
• Grasp hand grips with palms
facing floor, arms nearly straight.
• Stand up straight and bend over
slightly from hips until arms are
in front of body at a 90º angle to
torso.
• Lift chest and pinch shoulder-
blades together.
– Shoulder Horizontal Abduction (Elbows Stabilized)
START
• Stand on platform.
• Cross arms in front of body and grasp
hand grips (right grip in left hand and
vice versa) with palms facing floor
and arms nearly straight.
• Stand up straight and bend over
slightly from hips until arms are in
front of body at a 90º angle to torso.
• Lift chest and pinch shoulderblades
together.
25
Owner's Manual

Shoulder Exercises

START
START
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
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.