Shoulder exercises, Seated lateral shoulder raise, Scapular protraction – Bowflex Ultimate User Manual

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Shoulder Exercises

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Muscles worked: This exercise emphasizes the

side shoulder muscles (middle deltoids), the top

muscle of the rotator cuff (supraspinatus) and the

trapezius muscles.

Pulley position: Narrow.

Starting position:

• Sit on the bench facing the Power Rods

®

, knees

bent and your feet on the platform.

• Spread the cuff from the handle and slide it over

the opposite forearm near the elbow (left handle

over right forearm and vice versa).

• Sit up straight and maintain erect posture.

Motion:

• Raise your arms directly out to the sides to

almost shoulder level.

• At the top of the movement you may need to

rotate your hands slightly above the level of your

elbows to prevent the cuffs from sliding to your

wrists.

• Slowly bring your arms into the starting position

near your sides without relaxing.

Key points:

• DO NOT swing the arms upward or move the

trunk during the motion.

Seated Lateral Shoulder Raise

Shoulder Abduction (elbow stabilized)

Muscles worked: This exercise emphasizes the

serratus anterior muscles, the muscles that can

be seen on the side of the upper rib cage, and are

involved in pushing and overhead movements.

Pulley position: Wide or narrow

Starting position:

• Seated in the 45 degree position, reach straight

behind your body, grasp the handles with an

overhand grip, and bend your elbows until your

hands are near your chest. Rotate your upper

arms away from your torso so that your elbows

are pointing outward to each side and your palms

are facing forward.

• Keeping knees bent and feet flat on the floor, lay

your head back against the bench and straighten

your arms to the front.

• Be sure that your arms are directly “in line”

with the cables, palms facing down and wrists

straight.

• Raise your chest and "pinch" your shoulder

blades together. Maintain a very slight,

comfortable arch in your lower back.

Motion:

• Keeping your arms straight and pointing the

same direction of the cables, slowly move your

shoulder blades forward off of the bench, as if

shoving your arms straight ahead.

• Slowly return to the starting position without

bending your arms.

Key points:

• Maintain a 90 degree angle between upper arms

and your torso throughout the exercise.

• Keep your elbows straight.

• Do not slouch forward in the upper spine to

further the motion. Maintain a very slight arch in

your lower back at all times.

Scapular Protraction

(elbow stabilized)

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