Bowflex Revolution XP - Manual (Page 38)

36
Shoulder exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
START FINISH
START
• Grasp Hand Grips, palms facing
away from the engine.
• Raise the Hand Grips to shoulder
level. Keep your palms facing
forward.
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension in your
front shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Position:
Seated—facing outward
Accessory:
Long Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Lift your chest, keep your knees bent
and feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing back toward the engine,
arms straight at your sides.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the Start position
with your upper arms next to
your torso.
FINISH
Muscles worked:
Front and Middle Deltoids
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Keep knees bent and feet on Platform.
• Do not increase the arch in your lower
back as you raise your arms. You may
wish to lean your lower back against
the Seat Back Pad.