Bowflex Revolution XP - Manual (Page 44)

42
Shoulder exercises
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction
START FINISH
START
• Grasp the handles 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 one hand grip to head level so
your elbow is equal to shoulder level,
keeping the palms facing forward,
while the other arm is extended
upward over your head.
• 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; keep your
spine stable and tight.
• Do not allow your body to side bend
during the motion.
Shoulder Internal Rotation with 90˚ of Abduction
START FINISH
START
• Grasp the HandGrip and position your
upper arm 90 degrees away from your
side.
• Stand up straight with chest lifted,
slight arch in the lower back and
shoulder blades retracted.
• Moving the arm of the machine to
different positions above your shoulder
will alter the resistance application to
the muscle.
• Distance yourself from the arm of
the machine to eliminate slack in the
cable\handgrip.
• Rotate your forearm forward then
down, keeping your upper arm
stable.
• Do not let your arm move closer
to your side during the motion.
• Slowly return to the Start
position.
• Repeat with the other arm after
you have completed the set.
FINISH
Muscles worked:
Subscapularis Middle\Inferior fibers;
Pectoralis Major
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
1
Success Tips
• Control the motion during the entire
exercise. Do not use momentum.
• Do not rotate your spine to gain
additional range of motion. Try for pure
rotation of your shoulder—more is not
better.
• Use light resistance to perform 12-15
perfect repetitions.