Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
24
Bowflex Xtreme
®
SE Owner’s Manual
Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or move
trunk.
START
FINISH
• Stand on platform facing outward.
Grasp hand grips with palms facing
each other.
• Attain good spinal posture and bend
forward slightly at hip (15 to 20º) by
keeping spine straight and sticking
rear end out. Do not bend at waist.
• Let arms hang directly in line with
cables.
• Elevate shoulders slightly toward
back of head.
• Raise arms out to sides to nearly
shoulder level.
• Keep side of arm/elbow facing out/
up throughout movement.
• Slowly bring arms into start posi-
tion without relaxing.
Seated Forearm Lateral Shoulder Raise – Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow
position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or
move trunk.
START
FINISH
• Slide hand grips over forearms
until grip is cradled in elbow.
• Let upper arms hang in
line with cables and bend elbows
90º.
• Elevate shoulders slightly toward
the back of your head.
• Raise chest and pinch shoulder
blades together.
• Maintain a slight, comfortable,
arch in lower back.
• Raise arms out to sides to almost
shoulder level.
• Keep side of forearms/elbows
facing out/up throughout move-
ment.
• Slowly bring arms to start
position without relaxing.
Shoulder Exercises