Bowflex Blaze Owners Manual - Page 22

Shoulder Exercises Rear Deltoid Rows-Shoulder Horizontal Abduction (and elbow flexion) Muscles Worked: Rear and Middle Deltoids, Posterior Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, and Rhomboids Bench Position: Horizontal Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Keep your knees bent and feet on floor. • To work one arm at a time, place nonworking hand on the Bench to stabilize. • Keep your shoulder blades pinched together and maintain good spinal alignment. Start • Sit on the Bench, facing the Power Rod® unit. • Grasp the Handgrips with your opposite hands. Keep your palms down and arms straight. • Sit up straight. • Lift your chest, and keep your shoulder blades together. • Keep your forearms in line with the cables. Action • Allowing your arms to bend slowly, move your elbows outwards and backwards, keeping a 70-90o angle between your forearms 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 the motion. Standing Lateral Shoulder Raise-Shoulder Extension (elbow stabilized) Muscles Worked: Middle Deltoids and Upper Trapezius Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not swing your arms upward or move your trunk during the motion. • Keep your feet on floor. 22 START FINISH Start • Remove the Bench, straddle the Seat Rail, and face the Power Rod® unit. • Grasp the Handgrips, palms facing each other. • Align your spine, and bend forward slightly at your hips (15-20o). • Let your arms hang in line with the cables. • Elevate your shoulders slightly toward the back of your head, keeping your spine aligned. Action • Slowly raise your arms out to your sides at a 90o angle from your body. • Keep your forearms facing outward throughout the movement. • Slowly return to the Start position without relaxing muscle tension.