Bowflex Xtreme Assembly and Owners Manual - Page 36

Front Shoulder Raise, Seated Shoulder Press

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34 Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of middle deltoids. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Use platform pulleys. Key Points: • Keep chest lifted and abdominals tightened throughout entire motion and maintain good spinal alignment. • Do not increase arch in lower back while lifting arms. START FINISH START • Stand on platform facing away from Power Rod® unit with knees slightly bent. You may want to lean back against bench. • Keep chest up, ads tight and maintain a slight arch in lower back. • Grasp hand grips with palms facing machine and arms straight at sides. ACTION • Arms may be moved alternately or together. • Keeping arms straight, move them forward, then up to shoulder height. • Slowly return arms beside torso and repeat. Seated Shoulder Press - Shoulder Adduction (and Elbow Extension) Muscles worked: Front portion of shoulder muscles (front deltoids and front part of middle deltoids), upper back muscles (upper trapezius), and triceps. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - wide position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep abdominals tight throughout entire motion and maintain good spinal alignment. • Do not let the arch increase in the lower back while pressing up. START FINISH START • Sit facing away from Power Rod® unit, knees bent and feet flat on floor. • Keep chest up, abs tight and maintain a slight arch in lower back. • Grasp hand grips with palms facing away from machine. • Raise hand grips to just above shoulder level, keeping palms facing forward. ACTION • Straighten arms overhead, focusing on moving elbows up and in toward head. • Slowly return to starting position keeping tension in front shoulder muscles.

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34
START
ACTION
START
ACTION
Shoulder Exercises
Front Shoulder Raise
– Shoulder Flexion (Elbow Stabilized)
Muscles worked:
Front part of shoulder muscles (front
deltoids) and front part of middle
deltoids.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat. Use
platform pulleys.
Key Points:
•
Keep chest lifted and abdominals tight-
ened throughout entire motion and
maintain good spinal alignment.
•
Do not increase arch in lower back
while lifting arms.
•
Stand on platform facing
away from Power Rod
®
unit
with knees slightly bent. You
may want to lean back against
bench.
•
Keep chest up, ads tight and
maintain a slight arch in
lower back.
•
Grasp hand grips with palms
facing machine and arms
straight at sides.
•
Arms may be moved alternately
or together.
•
Keeping arms straight, move
them forward, then up to
shoulder height.
•
Slowly return arms beside
torso and repeat.
START
FINISH
Seated Shoulder Press
– Shoulder Adduction (and Elbow Extension)
Muscles worked:
Front portion of shoulder muscles
(front deltoids and front part of
middle deltoids), upper back muscles
(upper trapezius), and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
•
Keep abdominals tight throughout
entire motion and maintain good
spinal alignment.
•
Do not let the arch increase in the
lower back while pressing up.
START
FINISH
•
Sit facing away from Power
Rod
®
unit, knees bent and feet
flat on floor.
•
Keep chest up, abs tight and
maintain a slight arch in
lower back.
•
Grasp hand grips with palms
facing away from machine.
•
Raise hand grips to just above
shoulder level, keeping palms
facing forward.
•
Straighten arms overhead,
focusing on moving elbows up
and in toward head.
•
Slowly return to starting posi-
tion keeping tension in front
shoulder muscles.