Bowflex Revolution XP - Manual (Page 43)

41
Shoulder exercises
Scapular Retraction
START FINISH
START
• Grasp the Hand Grips,
palmsfacing each other.
• Extend arms toward the pulleys.
• 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:
Middle Trapezius; Rhomboids
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Keep knees bent and feet flat on the
Platform.
• Bend your torso forward slightly at hips.
• Do not use your arm muscles for this
movement.
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the cables
are in line close to the front of your
forearms and palms facing forward.
• Stand with feet flat on the platform,
knees slightly bent.
• Keep chest up, abs tight and maintain
a slight arch in the low back.
• Raise the hand grips to head level so
your elbows are equal to shoulder
level, keeping the palms facing
forward.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
FINISH
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
& core in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder muscles tight, limit and
control your range of motion.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.