Bowflex Revolution XP - Manual (Page 39)

37
Shoulder exercises
Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing each other.
• Let your arms hang at your sides,
directly in line with the cables.
• Keep your chest lifted, and a
slight arch in your lower back.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your arm/elbow
facing out and up throughout the
movement.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys
Success Tips
• Elevate your shoulders slightly toward
the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward or
move your trunk during this exercise.
• Lift your chest, keep your knees bent
and feet on Standing Platform.
Seated Forearm Lateral Shoulder Raise — Elbows stabilized
START FINISH
START
• Slide the handles on the Hand
Grips to one side and slide the
straps over your forearms until
they are cradled in your elbows.
• Let your upper arms hang directly
in line with the cables. Bend your
elbows 90°.
• Sit up straight and bend slightly
forward from the hips until arms/
cables are in front of body at a 90°
angle from torso.
• Raise your arms directly out to
the sides, nearly to shoulder
level.
• Keep the side of your forearms/
elbows facing out and up
throughout the movement.
• Slowly bring your arms back
to the Start position without
relaxing.
FINISH
Muscles worked:
Middle Deltoids; Supraspinatus; Upper
Trapezius
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Narrow Pulleys / 0
Success Tips
• Raise your chest and keep your
shoulder blades pinched together.
• Elevate your shoulders slightly toward
the back of your head.
• Maintain good spinal alignment and
bend forward slightly from the hip.
• Do not swing your arms upward or move
your trunk during this exercise.
• Lift your chest, keep your knees bent and
feet on Platform.