Bowflex Elite™ home gym - Manual (Page 59)

35
Shoulder Exercises
Rear Deltoid Rows
— Shoulder Horizontal Abduction (and elbow flexion)
Standing Lateral Shoulder Raise
— Shoulder Extension (elbow stabilized)
START ACTION
START
• Remove the bench and stand on
the platform, straddling the seat
rail and facing the Power Rods®.
• Grasp the Hand Grips, palms
facing each other.
• Align your spine and bend
forward slightly at the hips (15-
20°).
• Let arms hang in line with cables.
• Elevate shoulders slightly toward
back of head, keeping spine
aligned.
• Slowly raise your arms out to
your sides, at a 90° angle from
your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start
position without relaxing muscle
tension.
FINISH
START ACTION
START
• Sit on the bench facing Power
Rods®.
• Grasp the Hand Grips. Keep
palms down and arms straight.
• Sit up straight. Bend slightly
from hips until arms are in front
of body at a 90° angle from
torso.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with
cables.
• Allowing your arms to bend
slowly, move your elbows
outwards and backwards, keeping
a 70-90° angle between your
upper arms and torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
• Keep your shoulder blades
tightened throughout motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between your
upper arms and torso during motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place non-
working hand on bench to stabilize.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Leg Extension:
Removed
Success Tips
• Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.