Bowflex Ultimate - Manual (Page 31)

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Shoulder Exercises
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Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods ® , knees
bent and feet flat on the platform.
• Grasp the handles, with your arms straight and
your palms facing down. Lie back completely so
that your head is supported by the bench.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
Motion:
• Keeping your arms straight, move them in an arc
upward and then directly over your shoulders.
• Slowly return to the starting position, arms by
your sides.
Optional motions:
• Bilateral movement – both arms raising at the
same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one raising while
the other is returning).
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion.
• Maintain good spinal alignment.
• Do not increase the arch in your lower back while
lifting your arms.
Lying Front Shoulder Raise
Shoulder Flexion (elbow stabilized)
Muscles worked: This exercise emphasizes
the back portion of the shoulder muscles (the
rear deltoids and the rear portion of the middle
deltoids) as well as the trapezius and rhomboids.
Pulley position: Narrow only.
Starting position:
• With the bench flat, sit facing the Power Rods ® ,
knees bent, and feet flat on the floor.
• Grasp the handles with your palms facing toward
the floor and arms nearly straight.
• Sit up straight and then bend slightly forward
from the hips (not the spine) until arms/cables
are in front of body at a 90 degree angle to your
torso.
• Lift chest and pinch shoulder blades together.
Motion:
• Maintaining the same slight bend in your arms,
move your arms outward and backward, keeping
a 90 degree angle between your upper arms and
the sides of your torso.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the motion
keeping the rear shoulder muscles tightened
during the entire motion.
Key points:
• Maintain a 90 degree angle between your upper
arms and the sides of your torso during the
exercise.
• For normal pulling /rowing patterns of movement
you may choose to allow the shoulder blades
to "float" forward and backward naturally with
the arm movement, or for increased rear deltoid
involvement you may keep the shoulder blades
"pinched" together throughout both the forward
and backward movements.
Reverse Fly Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
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