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Bowflex Xtreme2 SE - after 2013 Manual

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Owner’s Manual
30
Shoulder Extension – Elbows Stabilized
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulderblades (middle trapezius,
rhomboid muscles) and triceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not lose spinal alignment, keep
chest lifted.
• Keep lats tightened throughout
entire motion.
• Release shoulderblades at end of
each rep. Initiate new rep by retracting
shoulderblades.
START
FINISH
• Stand on platform, facing
machine, knees slightly bent, feet
flat on floor.
• Grasp hand grips with palms
facing floor.
• Tighten trunk muscles to stabilize
spine while maintaining a slight
arch in lower back.
• Initiate by pinching shoulderblades
together.
• Continue movement by moving
hands in an arc, down and back
toward hips.
• Slowly return to start position.
START
FINISH
Shoulder Shrug – Scapular Elevation
Muscles worked:
Upper trapezius and associated smaller muscles
of region.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not bend neck backward or forward while
raising shoulders.
• Do not slouch upon lowering shoulders.
• Keep spine in good alignment through entire
motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from hips, not
spine.
• Stand on platform facing machine.
• Reach down and grasp hand grips
with palms facing away.
• Let arms hang, extending toward
pulleys.
• Raise shoulders toward back of
head, making sure neck/head
does not move.
• Slowly reverse motion, keeping
upper trapezius muscles tight.
… 32 …


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