Bowflex Elite™ Plus home gym - Manual (Page 67)

43
Shoulder Exercises
Seated Lateral Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sit on the bench facing Power
Rod® unit.
• Spread the cuff from the Hand
Grips and slide them over your
forearms, near the elbow.
• Keep your chest lifted,
maintaining a slight arch in your
lower back.
• Raise your arms directly out to
your sides, nearly shoulder level.
• At the top of the movement, you
may need to rotate your hands
slowly to prevent the cuff from
sliding off.
• With controlled movement,
slowly return to the Start
position.
FINISH
Scapular Retraction
START ACTION
START
• Sit on the Bench facing the
Power Rod® unit.
• Grasp the Hand Grips , palms
facing each other.
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are fully
retracted, slowly return to the
Start position.
FINISH
Muscles worked:
Supraspinatus; Middle Deltoids; Trapezius
Bench Position:
Flat Bench Forward
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 swing arms upward or
move trunk during movement.
Muscles worked:
Middle 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.
• Do not use your arm muscles for this
movement.