Shoulder exercises – Bowflex XTL User Manual
- Shoulder Horizontal Abduction (elbows stabilized)
This exercise emphasizes the back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the middle deltoids.)
•With the bench flat, sit facing the power rods, knees bent, and feet flat on the floor.
•Grasp the handles with your palms facing towards the floor and arms nearly straight.
•Sit up straight and then bend over slightly from the hips (not the spine) until arms are in front
of body at a 90 degree angle to your torso.
•Lift chest and pinch shoulder blades together.
•Maintaining the same slight bend in your arms, move your elbows outward and backwards,
keeping a 90 degree angle between your upper arms and the sides of your torso.
•Move until your elbows are slightly behind your shoulders, then slowly reverse the motion
keeping the rear shoulder muscles tightened during the entire motion.
•Maintain a 90 degree angle between your upper arms and the sides of your torso during the
•Keep shoulder blades “pinched” together and maintain good spinal alignment during the
•To work one arm at a time, place non-working hand on top of the bench for additional
REVERSE SHOULDER SHRUG
- Scapular Elevation
The primary muscles emphasized are the upper trapezius and associated
smaller muscles of the region.
•Stand on the platform facing away from the power rods. Reach down and grasp the handles
with the palms facing each other or facing backward, whichever is more comfortable.
•Let your arms hang extending in the direction of the pulleys.
•Raise your shoulders towards the back of your head, making sure your neck/head position
does not move.
•Slowly reverse the motion, keeping the upper trapezius muscles tight during the entire motion.
•Do not bend the neck backwards or forwards while raising the shoulders.
•Do not slouch upon lowering the shoulders.
•Keep the spine in good alignment throughout the entire motion.
•Make sure both shoulders raise evenly.
•For a variation, bend forward slightly from the hips, not the spine.