Bowflex Blaze Owners Manual - Page 28

Shoulder Exercises Seated Lateral Shoulder Raise-Shoulder Flexion (elbows stabilized) Muscles Worked: Supraspinatus, Middle Deltoids, and Trapezius Bench Position: Flat Bench Forward Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your abdominals tight, and maintain good spinal alignment. • Do not swing arms upward or move trunk during movement. Start • Sit on the bench, facing the Power Rod® unit. • Spread the cuff on the Handgrips • Slide the cuffs onto the opposite forearms and place them near the elbows so that the cables cross each another. • Keep your chest lifted, maintaining a slight arch in your lower back. Action • Raise your arms directly out to your sides, nearly shoulder level. • At the top of the movement you may need to rotate your hands slowly to prevent the cuff from sliding off. • With controlled movement, slowly return to the Start position. Muscles Worked: Middle Trapezius and Rhomboids Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not lose your spinal alignment- keep your chest lifted. • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement. Scapular Retraction START Start • Sit on the Bench, facing the Power Rod® unit. • Grasp the Handgrips, arms straight, palms facing down. FINISH Action • Keeping your arms straight, slowly pinch your shoulder blades together. • When shoulder blades are fully retracted, slowly return to the Start position. 28