Owners Manual
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... the seat has been stabilized with Hands-On Sports & Gym Accessories, Inc. When using the grips, straps, lat bar, or ab harness, make sure that all fasteners are securely fastened to the primary cables on the seat. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 How to Use Your Machine Leg Extension Attachment...
... the seat has been stabilized with Hands-On Sports & Gym Accessories, Inc. When using the grips, straps, lat bar, or ab harness, make sure that all fasteners are securely fastened to the primary cables on the seat. Patent #4756527 Bowflex Xtreme® 2 SE Owner's Manual 11 How to Use Your Machine Leg Extension Attachment...
Owners Manual
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...Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are straight out to the sides, level with shoulders. • S lowly return to start position with arms straight to start position. facing outward Accessory... - The pulleys should be in and wrists straight. • R aise chest and pinch shoulderblades together. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin : Remove Leg Extension and adjust seat height....
...Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S it and grasp hand grips. • S traighten arms to front. • B e sure arms are straight out to the sides, level with shoulders. • S lowly return to start position with arms straight to start position. facing outward Accessory... - The pulleys should be in and wrists straight. • R aise chest and pinch shoulderblades together. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before you begin : Remove Leg Extension and adjust seat height....
Owners Manual
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... alignment. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper portion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. ACTION ... lower back. Keep a gentle arch in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Also involves front shoulder muscles (anterior deltoid) and triceps. Bowflex Xtreme® 2 SE Owner's Manual 23 standard position Before You Begin: Remove Leg Extension ...
... alignment. Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major), especially upper portion. facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. ACTION ... lower back. Keep a gentle arch in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - Also involves front shoulder muscles (anterior deltoid) and triceps. Bowflex Xtreme® 2 SE Owner's Manual 23 standard position Before You Begin: Remove Leg Extension ...
Owners Manual
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... chest, pinch shoulderblades together, and maintain a slight, comfortable arch in your range of you , just below chest level. 24 Bowflex Xtreme® 2 SE Owner's Manual ACTION • Open your arms into a wide, "embrace" position, elbows slightly bent. Incline Chest Fly-Shoulder ...Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90°...
... chest, pinch shoulderblades together, and maintain a slight, comfortable arch in your range of you , just below chest level. 24 Bowflex Xtreme® 2 SE Owner's Manual ACTION • Open your arms into a wide, "embrace" position, elbows slightly bent. Incline Chest Fly-Shoulder ...Chest Exercises Decline Chest Fly-Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Wide Position Leg Extension: Removed Success Tips • Maintain a 60-90°...
Owners Manual
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...186; angle between upper arms and sides of torso throughout exercise. • Keep shoulderblades pinched together and maintain good spinal alignment. facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle...) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - The pulleys should be in the narrow position. Bowflex Xtreme® 2 SE Owner's Manual 25
...186; angle between upper arms and sides of torso throughout exercise. • Keep shoulderblades pinched together and maintain good spinal alignment. facing machine Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar - Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle...) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). Position: Standing - The pulleys should be in the narrow position. Bowflex Xtreme® 2 SE Owner's Manual 25
Owners Manual
Page 28
Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - Center Cross Bar Pulleys should be in the direction of torso. • A ... Remove Leg Extension and seat. Crossover High Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Keep rear shoulder muscles tightened. 26 Bowflex Xtreme® 2 SE Owner's Manual Key Points: • Keep shoulderblades pinched together and maintain good...
Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - Center Cross Bar Pulleys should be in the direction of torso. • A ... Remove Leg Extension and seat. Crossover High Rear Deltoid Rows - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension and seat. Keep rear shoulder muscles tightened. 26 Bowflex Xtreme® 2 SE Owner's Manual Key Points: • Keep shoulderblades pinched together and maintain good...
Owners Manual
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... muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Seated Forearm Lateral Shoulder Raise - facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in lower back. facing outward... Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Stand on platform facing outward. Bowflex Xtreme® 2 SE Owner's Manual 27 ACTION • Raise arms out to sides to 20º) by keeping spine straight and sticking rear end out. Position: ...
... muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Seated Forearm Lateral Shoulder Raise - facing outward Accessory: Hand Grips over forearms until grip is cradled in elbow. • Let upper arms hang in lower back. facing outward... Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Stand on platform facing outward. Bowflex Xtreme® 2 SE Owner's Manual 27 ACTION • Raise arms out to sides to 20º) by keeping spine straight and sticking rear end out. Position: ...
Owners Manual
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...lifted and abdominals tightened throughout entire motion and maintain good spinal alignment. • Do not increase arch in front shoulder muscles. 28 Bowflex Xtreme® 2 SE Owner's Manual ACTION • A rms may want to shoulder height. • S lowly return arms beside torso and repeat. ...of shoulder muscles (front deltoids) and front part of middle deltoids), upper back muscles (upper trapezius), and triceps. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Position: Standing - You may be moved ...
...lifted and abdominals tightened throughout entire motion and maintain good spinal alignment. • Do not increase arch in front shoulder muscles. 28 Bowflex Xtreme® 2 SE Owner's Manual ACTION • A rms may want to shoulder height. • S lowly return arms beside torso and repeat. ...of shoulder muscles (front deltoids) and front part of middle deltoids), upper back muscles (upper trapezius), and triceps. facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Position: Standing - You may be moved ...
Owners Manual
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...for pure external rotation of shoulder joint. Position: Standing - More is not better! • Use light resistance only. Bowflex Xtreme® 2 SE Owner's Manual 29 wide position Before You Begin: Remove Leg Extension and seat. START FINISH START • Stand on platform ..., teres minor muscles). ACTION • R otate forearm toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar - Position: Standing - facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg...
...for pure external rotation of shoulder joint. Position: Standing - More is not better! • Use light resistance only. Bowflex Xtreme® 2 SE Owner's Manual 29 wide position Before You Begin: Remove Leg Extension and seat. START FINISH START • Stand on platform ..., teres minor muscles). ACTION • R otate forearm toward machine. facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar - Position: Standing - facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg...
Owners Manual
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...bend forward slightly from hips, not spine. 30 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S tand on floor. • Grasp hand grips with palms facing away. • L et arms hang, extending toward pulleys. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START... shoulders. • Keep spine in lower back. narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Scapular Elevation Muscles worked: Upper trapezius ...
...bend forward slightly from hips, not spine. 30 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • S tand on floor. • Grasp hand grips with palms facing away. • L et arms hang, extending toward pulleys. facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - START... shoulders. • Keep spine in lower back. narrow position Before You Begin: Remove Leg Extension and seat. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Scapular Elevation Muscles worked: Upper trapezius ...
Owners Manual
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... Do not lose spinal alignment, keep chest lifted. Maintain a slight, comfortable, arch in lower back at all times. facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Scapular Depression START FINISH START ... back. START FINISH START • Sit grasp hand grips. • Lie head back on the side of cables, slowly move shoulderblades. Bowflex Xtreme® 2 SE Owner's Manual 31 Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep ...
... Do not lose spinal alignment, keep chest lifted. Maintain a slight, comfortable, arch in lower back at all times. facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Scapular Depression START FINISH START ... back. START FINISH START • Sit grasp hand grips. • Lie head back on the side of cables, slowly move shoulderblades. Bowflex Xtreme® 2 SE Owner's Manual 31 Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep ...
Owners Manual
Page 34
...Crossover Seated Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between shoulderblades (... arms straight, slowly pinch shoulderblades together. • W hen shoulderblades are fully retracted, slowly return to the start position. 32 Bowflex Xtreme® 2 SE Owner's Manual Do not relax the tension in the direction of the Standing Platform. • Lean back slightly and straighten your ...
...Crossover Seated Rear Delt Rows-Elbow Flexion Muscles worked: Anterior and Middle Deltoids Position: Seated on the floor- facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between shoulderblades (... arms straight, slowly pinch shoulderblades together. • W hen shoulderblades are fully retracted, slowly return to the start position. 32 Bowflex Xtreme® 2 SE Owner's Manual Do not relax the tension in the direction of the Standing Platform. • Lean back slightly and straighten your ...
Owners Manual
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...muscles, gluteus maximus and hamstrings. ACTION • K eep chest lifted, move your knees bent and feet on Standing Platform. Bowflex Xtreme® 2 SE Owner's Manual 33 Teres Major; standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep... Muscles worked: Muscles in the standing position. Standing Low Back Extension - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep ...
...muscles, gluteus maximus and hamstrings. ACTION • K eep chest lifted, move your knees bent and feet on Standing Platform. Bowflex Xtreme® 2 SE Owner's Manual 33 Teres Major; standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep... Muscles worked: Muscles in the standing position. Standing Low Back Extension - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - Rear Deltoids Position: Standing-facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep ...
Owners Manual
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... entire motion. • Release shoulderblades at end of each rep. Position: Standing - Initiate new rep by depressing shoulderblades. 34 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. •...Release shoulderblades at end of each rep. Standing Shoulder Pullover - Position: Standing - Initiate new rep by depressing shoulderblades. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal ...
... entire motion. • Release shoulderblades at end of each rep. Position: Standing - Initiate new rep by depressing shoulderblades. 34 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Stand on platform. • Keep knees slightly bent and feet flat on platform. •...Release shoulderblades at end of each rep. Standing Shoulder Pullover - Position: Standing - Initiate new rep by depressing shoulderblades. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension: Key Points: • Do not lose spinal ...
Owners Manual
Page 37
... (not touching) sides, shoulderblades fully depressed toward sides of body. • A t end of upper back. Also involves biceps group. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats...sit upright with arms extending up . Allow arms and shoulderblades to front, and then in line with Bent Lat Bar - Bowflex Xtreme® 2 SE Owner's Manual 35 facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not...
... (not touching) sides, shoulderblades fully depressed toward sides of body. • A t end of upper back. Also involves biceps group. facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats...sit upright with arms extending up . Allow arms and shoulderblades to front, and then in line with Bent Lat Bar - Bowflex Xtreme® 2 SE Owner's Manual 35 facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not...
Owners Manual
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... shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - START START • Stand on platform. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck .... Keep knees bent and back flat. 36 Bowflex Xtreme® 2 SE Owner's Manual Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You...
... shoulder muscles (rear deltoids, rear part of upper back. Position: Standing - START START • Stand on platform. facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck .... Keep knees bent and back flat. 36 Bowflex Xtreme® 2 SE Owner's Manual Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You...
Owners Manual
Page 39
...heels against end of platform, bend knees comfortably. • Sit up large pulling muscles of upper back. Bowflex Xtreme® 2 SE Owner's Manual 37 Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do... dorsi, teres major and rear deltoid muscles, which make up straight, spine in good alignment. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend ...
...heels against end of platform, bend knees comfortably. • Sit up large pulling muscles of upper back. Bowflex Xtreme® 2 SE Owner's Manual 37 Position: Seated on the ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do... dorsi, teres major and rear deltoid muscles, which make up straight, spine in good alignment. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat Key Points: • Do not bend ...
Owners Manual
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... Pulldown with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Biceps START FINISH Position: Seated-facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent...Bar Muscles worked: Latissimus Dorsi; facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 38 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • ...
... Pulldown with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Biceps START FINISH Position: Seated-facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent...Bar Muscles worked: Latissimus Dorsi; facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 38 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • ...
Owners Manual
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..., chest up, abs tight and a slight arch in line with arms extending upward. Back Exercises Crossover Wide Pulldowns - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. ...• Cross arms, then grasp hand grips with arms extending upward. Also involves pectoralis major and triceps. Position: Seated - Bowflex Xtreme® 2 SE Owner's Manual 39 ACTION • P ull shoulderblades down to start position. Crossover Narrow Pulldowns - Shoulder Extension (with Elbow Flexion)...
..., chest up, abs tight and a slight arch in line with arms extending upward. Back Exercises Crossover Wide Pulldowns - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. ...• Cross arms, then grasp hand grips with arms extending upward. Also involves pectoralis major and triceps. Position: Seated - Bowflex Xtreme® 2 SE Owner's Manual 39 ACTION • P ull shoulderblades down to start position. Crossover Narrow Pulldowns - Shoulder Extension (with Elbow Flexion)...
Owners Manual
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... this exercise. • Bend slightly from hips, lift chest and tighten your abs to the start position. Biceps Position: Standing-facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your lats tightened throughout the entire motion. •...and a slight arch in your lower back. • Release your elbows nearly straight (do not lock elbows) throughout exercise. 40 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Grasp the Lat Pulldown Bar with elbow flexion) Muscles worked: Latissimus Dorsi;
... this exercise. • Bend slightly from hips, lift chest and tighten your abs to the start position. Biceps Position: Standing-facing machine Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your lats tightened throughout the entire motion. •...and a slight arch in your lower back. • Release your elbows nearly straight (do not lock elbows) throughout exercise. 40 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Grasp the Lat Pulldown Bar with elbow flexion) Muscles worked: Latissimus Dorsi;