Bowflex Blaze Owners Manual - Page 23

Shoulder Exercises Seated Shoulder Press-Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids, Upper Trapezius, and Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep your abdominals tight, and maintain good spinal alignment. START FINISH Start • Sit on the Bench, facing away from the Power Rod® unit. • Keep your chest up, abs tight, and maintain a slight arch in your lower back. • Grasp the Handgrips, palms facing out. • Raise the Handgrips to shoulder level, keeping your palms facing forward. Action • Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears. • Slowly return to the Start position, keeping tension in your front shoulder muscles. Front Shoulder Raise-Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your abdominals tight, and maintain good spinal alignment. • Keep your knees bent and feet on floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. START FINISH Start • Sit on the Bench, facing away from the Power Rod® unit. • Keep your chest up, abs tight, and maintain a slight arch in your lower back. • Grasp the Handgrips, palms facing back and arms straight at your sides. Action • Keeping your arms straight, move them forward, leading with your forearms, until your arms are extended in front of you at shoulder height. • Arms may be moved alternately or together. • Slowly return to the Start position. 23