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Shoulder Exercises
Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
Position:
Standing – facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension. The pulleys should
be in the narrow position.
Key Points:
• Maintain a 90º angle between
upper arms and sides of torso
throughout exercise.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
FINISH
• Stand on platform.
• Grasp hand grips with palms
facing floor, arms nearly
straight.
• Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90º angle to torso.
• Lift chest and pinch shoulder
blades together.
• Maintaining the same slight
bend in arms, move elbows
out and back, keeping a 90º
angle between upper arms
and sides of torso.
• Move until elbows are slightly
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
Crossover Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized)
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 seat and leg extension. The
pulleys should be in the narrow
position.
Key Points:
• Maintain 90º angle between upper
arms and sides of torso throughout
exercise.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
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 floor and arms
nearly straight.
• Stand up straight and bend
over slightly from hips until
arms are in front of body at a
90º angle to torso.
• Lift chest and pinch shoulder
blades together.
• Maintaining same slight bend
in arms, move elbows out and
back, crossing cables as you
pull arms back.
• Keep a 90º angle between
upper arms and sides of
torso.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
22
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 24 8/16/2006 3:40:10 PM