Bowflex Elite™ home gym - Manual (Page 63)

39
Shoulder Exercises
Lying Front Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sit on the bench facing Power
Rods®.
• Grasp the Hand Grips, palms
facing down, arms straight.
• Lie back slowly, supporting your
head on the bench.
• Keep your chest lifted,
maintaining a slight arch in your
lower back.
• Keeping your arms straight,
move them in an arc upwards
until they are directly over your
shoulders.
• You may perform this move with
both arms simultaneously or one
at a time.
• With controlled movement,
slowly return to the Start
position.
FINISH
Reverse Fly
— Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
• Sit on the Bench facing the
Power Rods®.
• Grasp the Hand Grips , palms
facing floor, arms nearly straight.
• Sit up straight and bend slightly
forward from the hips until
arms/cables are in front of body
at a 90˚ angle from torso.
• Maintaining the bend in your
arms, move your arms outward
and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
FINISH
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
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 the arch in your lower
back while you are lifting your arms.
Muscles worked:
Rear Deltoids; Middle Deltoids;
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.
• Maintain a 90° angle between upper
arms and torso throughout exercise.