Bowflex PR1000 Owners Manual - Page 23

Muscles Worked, Machine Set-Up, Success Tips, Shoulder Exercises

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Exercises Shoulder Exercises Front Shoulder Raise - Shoulder Flexion (elbow stabilized) Muscles Worked Front and Middle Deltoids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back. • Keep your knees bent and your feet flat on the floor. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Your arms may be moved alternately or together. Crossover Seated Rear Deltoid Rows Muscles Worked Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper Latissimus, Teres Major, Trapezius, Rhomboids Machine Set-Up • Adjust to Flat Bench Back position. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Maintain a 90° angle between your upper arms and torso throughout the motion. • Keep your knees bent and your feet flat on the floor. • To work one arm at a time place the non-working hand on the bench to stabilize. • Keep your shoulder blades pinched together and maintain good spinal alignment. 23 Owner's Manual

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Exercises
Front Shoulder Raise -
Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Keep your abdominals tight and maintain good spinal
alignment with a slight arch in your lower back.
•
Keep your knees bent and your feet flat on the floor.
•
Do not increase the arch in your lower back as you
raise your arms, but keep your spine steady and tight.
•
Your arms may be moved alternately or together.
Shoulder Exercises
Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper
Latissimus, Teres Major, Trapezius, Rhomboids
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod® resistance rods.
Success Tips
•
Maintain a 90° angle between your upper arms and
torso throughout the motion.
•
Keep your knees bent and your feet flat on the floor.
•
To work one arm at a time place the non-working hand
on the bench to stabilize.
•
Keep your shoulder blades pinched together and
maintain good spinal alignment.
Owner’s Manual
23