Bowflex Elite™ Plus home gym - Manual (Page 63)

39
Shoulder Exercises
Shoulder Extension
— (elbows stabilized)
Shoulder Shrug
— Scapular Elevation
START ACTION
START
• Stand on the platform, facing the
Power Rod® unit.
• 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
START ACTION
START
• Sit on the bench facing Power
Rod® unit.
• Grasp the Hand Grips, palms
facing down, arms straight and
at approximately a 45° 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:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Deltoid;
Middle Trapezius; Rhomboids; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.