Bowflex Revolution - Manual (Page 41)

39
Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Sit on the bench facing
the main engine.
• Grasp the Hand Grips. Keep
palms down and arms straight.
• Sit up straight. Bend slightly
forward from hips until arms are
in front of body at a 90° angle
from torso and in line toward the
pulley.
• 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:
Long Hand Grips
Adjustable Arm Position:
6, 7, or 8
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.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
START FINISH
START
• Remove the bench and stand on the
platform, straddling the seat rail and
facing the engine.
• Grasp the Hand Grips, palms facing
each other.
• Align your spine and bend forward
slightly at the hips
(15-20°).
• 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
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Remove Bench
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.