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32
Bowflex Xtreme
®
2 SE Owner’s Manual
Shoulder Exercises
Scapular Retraction
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.
Sit on oor 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.
Keeping arms straight, slowly
pinch shoulderblades together.
When shoulderblades are
fully retracted, slowly return
to start position.
Crossover Seated Rear Delt Rows—Elbow Flexion
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.
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.
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.
34


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