Bowflex Motivator 2 - Manual (Page 43)

Shoulder Exercises
Seated Lateral Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sit on the bench facing Power Rod®
unit.
• 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
Scapular Retraction
START ACTION
START
• Sit on the Bench facing the Power
Rod® unit.
• 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:
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.
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.
Shoulder Exercises