Bowflex Ultimate 2 - Manual (Page 33)

31
Shoulder Exercises
Seated Lateral Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sit on the bench facing
Power Rod ® units.
• Spread the cuff from the
Hand Grips and slide them
over your forearms, near
the elbow.
• Keep your chest lifted,
maintaining a slight arch in
your lower back.
• Raise your arms directly
out to your sides, nearly
shoulder level.
• At the top of the movement,
you may need to rotate
your hands slowly to
prevent the cuff from sliding
off.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Supraspinatus; Middle Deltoids;
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and
maintain good spinal alignment.
• Do not increase swing arms
upward or move trunk during
movement.
Scapular Retraction
START ACTION
START
• Sit on the Bench facing the
Power Rod ® units.
• Grasp the Hand Grips,
palms facing each other.
• 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
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—
keep your chest lifted.
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned and a
slight arch in your lower back.
• Do not use your arm muscles for
this movement.