Nautilus Bowflex Xtreme SE Owner's Manual

Contents

Nautilus Bowflex Xtreme SE Owner's Manual Manual pdf 24 page image

START ACTIONSTART FINISHSTART ACTIONSTART FINISH22 Bowflex Xtreme ® SE Owner’s ManualShoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:Back portion of shoulder muscles (reardeltoids, rear portion of middle deltoids).Position:Standing – facing machineSeat:RemovedAccessory:Hand GripsPulleys:Center Cross Bar – narrow positionBefore You Begin:Remove Leg Extension. The pulleys shouldbe in the narrow position.Key Points:• Maintain a 90º angle betweenupper arms and sides of torsothroughout exercise.• Keep shoulder blades pinched togetherand maintain good spinal alignment.START FINISH• Stand on platform.• Grasp hand grips with palmsfacing floor, arms nearlystraight.• Stand up straight and bendover slightly from hips untilarms are in front of body at a90º angle to torso.• Lift chest and pinch shoulderblades together.• Maintaining the same slightbend in arms, move elbowsout and back, keeping a 90ºangle between upper armsand sides of torso.• Move until elbows are slightlybehind shoulders, thenslowly reverse the motion,keeping rear shoulder musclestightened.Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)Muscles worked:Back portion of shoulder muscles(rear deltoids, rear portion of middledeltoids).Position:Standing – facing machineAccessory:Hand GripsPulleys:Center Cross Bar – narrow positionBefore You Begin:• Remove seat and leg extension. Thepulleys should be in the narrowposition.Key Points:• Maintain 90º angle between upperarms and sides of torso throughoutexercise.• Keep shoulder blades pinchedtogether and maintain good spinalalignment.START FINISH• Stand on platform.• Cross arms in front of body andgrasp hand grips (right grip inleft hand and vice versa) withpalms facing floor and armsnearly straight.• Stand up straight and bendover slightly from hips untilarms are in front of body at a90º angle to torso.• Lift chest and pinch shoulderblades together.• Maintaining same slight bendin arms, move elbows out andback, crossing cables as youpull arms back.• Keep a 90º angle betweenupper arms and sides oftorso.• Move until elbows are slightlybehind shoulders, then slowlyreverse motion keeping rearshoulder muscles tightened.