Bowflex Xtreme Assembly and Owners Manual - Page 35

Lateral Shoulder Raise, Seated Forearm Lateral Shoulder Raise

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Shoulder Exercises 33 Lateral Shoulder Raise - Shoulder Abduction (Elbows Stabilized) Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame - use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Stand on platform facing outward. Grasp hand grips with palms facing each other. • Attain good spinal posture and bend forward slightly at hip (15 to 20º) by keeping spine straight and sticking rear end out. Do not bend at waist. • Let arms hang directly in line with cables. • Elevate shoulders slightly toward back of head. ACTION • Raise arms out to sides to nearly shoulder level. • Keep side of arm/elbow facing out/up throughout movement. • Slowly bring arms into start position without relaxing. Seated Forearm Lateral Shoulder Raise - Elbows Stabilized Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. Position: Seated - facing outward Accessory: Hand Grips over elbows Pulleys: Squat Pulley Frame - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START FINISH START • Slide hand grips over forearms until grip is cradled in elbow. • Let upper arms hang in line with cables and bend elbows 90º. • Elevate shoulders slightly toward the back of your head. • Raise chest and pinch shoulder blades together. • Maintain a slight, comfortable, arch in lower back. ACTION • Raise arms out to sides to almost shoulder level. • Keep side of forearms/elbows facing out/up throughout movement. • Slowly bring arms to start position without relaxing.

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START
ACTION
START
ACTION
33
Shoulder Exercises
Lateral Shoulder Raise
– Shoulder Abduction (Elbows Stabilized)
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
DO NOT swing arms upward or
move trunk.
START
FINISH
•
Stand on platform facing
outward. Grasp hand grips with
palms facing each other.
•
Attain good spinal posture and
bend forward slightly at hip (15
to 20ê) by keeping spine straight
and sticking rear end out. Do
not bend at waist.
•
Let arms hang directly in line
with cables.
•
Elevate shoulders slightly toward
back of head.
•
Raise arms out to sides to
nearly shoulder level.
•
Keep side of arm/elbow facing
out/up throughout movement.
•
Slowly bring arms into start
position without relaxing.
Seated Forearm Lateral Shoulder Raise
– Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator
cuff (supraspinatus) and upper
trapezius muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips over elbows
Pulleys:
Squat Pulley Frame – narrow
position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
DO NOT swing arms upward or
move trunk.
START
FINISH
•
Slide hand grips over forearms
until grip is cradled in elbow.
•
Let upper arms hang in
line with cables and bend
elbows 90ê.
•
Elevate shoulders slightly
toward the back of your head.
•
Raise chest and pinch shoulder
blades together.
•
Maintain a slight, comfortable,
arch in lower back.
•
Raise arms out to sides to
almost shoulder level.
•
Keep side of forearms/elbows
facing out/up throughout
movement.
•
Slowly bring arms to start
position without relaxing.