Shoulder Exercises
Crossover Seated Rear Delt Rows—Elbow Flexion
START ACTION
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.
• Brace your heels against the end
of the Standing Platform.
• Lean back slightly and
straighten your arms.
• Raise your arms until they
are in front of your body at
approximately a 90° angle to
your torso.
• Allowing your arms to bend
as you go, move your elbows
outward and backward until
elbows are parallel with your
shoulders.
• 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
Scapular Retraction
START ACTION
START
• Grasp the Hand Grips, palms
facing each other.
• Brace your heels against the end
of the Standing Platform.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are fully
retracted, slowly return to the
start position.
FINISH
Muscles worked:
Anterior and Middle Deltoids
Position:
Seated on the oor—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
Muscles worked:
Middle Trapezius; Rhomboids
Position:
Seated on the oor—facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Do not lose spinal alignment—keep your
chest lifted.
• Keep knees bent and feet braced against
the Standing Platform.
• Do not bend your torso forward.
• Do not use your arm muscles for this
movement.
XTREME®2
