Bowflex Revolution XP - Manual (Page 35)

33
Shoulder exercises
Crossover Rear Delt Rows — Elbow Flexion
START FINISH
START
• 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,
arms nearly straight.
• Raise your arms in front of your
body until they are at a 90° angle
to your torso.
• Allowing your arms to bend
slowly, move your elbows
outward and backward between
your upper arms and torso.
• 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.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Maintain a 90° angle between your
upper arms and torso during motion.
• Lift your chest, keep knees bent and
feet on Platform or in front of it.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Crossover High Rear Delt Rows — Elbow Flexion
START FINISH
START
• 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, arms nearly
straight.
• Stand up straight and then lean back
slightly from hips.
• Allowing your arms to bend slowly,
move your elbows outward and
backward between your upper
arms and torso.
• Keep your forearms pointing in the
direction of the cables.
• Move until your elbows are slightly
behind your shoulders.
• Slowly return to the Start position.
Do not relax the tension in your
shoulder muscles.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Maintain a 90° angle between your
upper arms and torso during motion.
• Keep shoulder blades pinched together,
good spinal alignment and your chest
lifted throughout exercise.
• Lift your chest, keep your knees bent
and feet on Standing Platform or in front
of the platform.