Owner`s manual

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START
FINISH
START ACTION
START
FINISH
Bowflex Xtreme
®
SE Owner’s Manual
23
Crossover Rear Deltoid Rows – Elbow Flexion
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 Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
• Maintain a 90º angle between upper arms
and sides of torso.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• To work one arm at a time, place non-
working hand on top of bench for addi-
tional stabilization.
START
FINISH
• Stand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in left
hand and vice versa) with palms
facing down and arms nearly
straight.
• Bend over slightly from hips (not
spine) and raise arms in front of
body, 90º to torso.
• Lift chest, stand up straight with
spine in good alignment and tighten
trunk muscles.
• Allowing arms to bend as you go,
move elbows outward and back-
ward keeping a 90º angle between
upper arms and sides of torso.
• Always point forearms in the
direction of cables.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened during
entire motion.
Crossover High Rear Deltoid Rows – Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
FINISH
• Stand on platform, with knees
slightly bent.
• Cross arms and grab hand grips
with palms facing down, arms
straight (right hand on left hand
grip and vice versa).
• Stand up straight and slightly lean
back from hips.
• Lift chest and pinch shoulder
blades together.
• Allowing arms to bend as you
go, move elbows out and back
keeping a 90º angle between
upper arms and sides of torso.
• Always point forearms in direction
of cables.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened.
Shoulder Exercises