Bowflex Ultimate 2 - Manual (Page 28)

26
Shoulder Exercises
Rear Deltoid Rows
— Shoulder Horizontal Abduction (and elbow flexion)
START ACTION
START
• Sit on the bench facing
Power Rod ® units.
• Grasp the Hand Grips. Keep
palms down and arms
straight.
• Sit up straight. Bend slightly
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with
cables.
• Allowing your arms to bend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms
and torso.
• Move until your elbows
are slightly behind your
shoulders, then slowly
reverse back to the Start
position.
• Keep your shoulder blades
tightened throughout
motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus;
Teres Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between
your upper arms and torso during
motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place
non-working hand on bench to
stabilize.
• Keep shoulder blades pinched
together and maintain good
spinal alignment.
Standing Lateral Shoulder Raise
— Shoulder Abduction (elbow stabilized)
START ACTION
START
• Remove the bench and stand
on the platform, straddling the
seat rail and facing the Power
Rod ® units.
• Grasp the Hand Grips, palms
facing each other.
• Align your spine and bend
forward slightly at the hips
(15-20°).
• Let arms hang in line with
cables.
• Elevate shoulders slightly
toward back of head, keeping
spine aligned.
• Slowly raise your arms out
to your sides, at a 90° angle
from your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not swing your arms upward
or move your trunk during the
motion.
• Keep your feet on floor.