Bowflex Blaze Owners Manual - Page 24

Shoulder Exercises Shoulder Extension-(elbows stabilized) Muscles Worked: Latissimus Dorsi, Teres Major, Rear Deltoid, Middle Trapezius, Rhomboids, and Triceps Bench Position: Horizontal Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your lats tightened throughout the motion. • Keep your abdominals tight, and maintain good spinal alignment. • Release your shoulder blades at the end of each rep, and initiate new rep by retracting your shoulder blades. Start • Sit on the Bench, facing the Power Rod® unit. • Grasp the Handgrips, palms facing down, arms straight and at approximately a 45o angle from your torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back. Action • Initiate movement by pinching your shoulder blades together. • Continue the movement by moving your hands in an arc downward along your sides until your hands are level with your hips. • With controlled movement, slowly return to the Start position. Shoulder Shrug-Scapular Elevation Muscles Worked: Upper Trapezius Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your abdominals tight, and maintain good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise your shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips, palms facing each other. • Let your arms hang at your sides. Action • Slowly raise your shoulders toward the back of your head, keeping your neck and head still. • Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion. 24