Shoulder exercises – Bowflex Revolution XP User Manual

Page 40

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Shoulder exercises

Shoulder Extension — (elbows stabilized)

START

FINISH

START

• Grasp the Hand Grips, palms

facing down, arms straight and

at approximately a 30° angle

from torso.

• Tighten your trunk muscles

to stabilize your spine while

maintaining a slight arch in the

lower back.

• Initiate movement by pinching

shoulder blades together.

• Continue movement by moving

your hands in an arc downward,

along your sides, until hands are

level with hips.

• With controlled movement,

slowly return to the Start

position.

FINISH

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Del-

toid; Middle Trapezius; Rhomboids; Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees bent and feet flat

on floor.

• Keep your lats tightened throughout the

motion.

• Keep abdominals tight and maintain

good spinal alignment.

• Release your shoulder blades at the

end of each rep and initiate new rep by

retracting your shoulder blades.

Shoulder Shrug — Scapular Elevation

START

FINISH

START

• Reach down and grasp the Hand

Grips, palms facing each other.

• Let your arms hang at

your sides.

• Slowly raise your shoulders

towards the back of your

head, keeping your neck

and head still.

• Slowly reverse back to the

Start position, keeping your

upper trapezius muscles tight

throughout the motion.

FINISH

Muscles worked:

Upper Trapezius

Position:

Standing—facing outward. Seat

removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys —Standard

Pulleys / 0

Success Tips

• Keep abdominals tight and maintain

good spinal alignment.

• Do not bend your neck or slouch during

this exercise.

• Raise shoulders evenly.

• For variation, try this exercise bent

forward slightly from the hips.

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