Bowflex Power Pro Owners Manual - Page 28

LYING FRONT SHOULDER RAISE, Muscles worked, Starting position, Action, Key points, SEATED SHOULDER

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26 START Shoulder Exercises LYING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Starting position: •Sit on the bench facing the Power Rods, knees bent and feet flat on the platform. •Grasp the handles, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench. •Keep your chest up, abdominals tight and maintain a slight arch in your lower back. Action: •You may move your arms alternately or together. •Keeping them straight, move your arms in an arc upwards and then directly over your shoulders. •Slowly return to the starting position, arms by your sides. Key points: •Keep the chest lifted and the abdominals tightened throughout the entire motion. Maintain good spinal alignment. •Do not increase the arch in your lower back while lifting your arms. FINISH START SEATED SHOULDER PRESS with Purvis Pec Bar - Shoulder Adduction (and elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and the triceps muscles located on the backs of the upper arms. Starting position: •Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor. •You may wish to sit against the vertical rod holder or be free from support, increasing the challenge of spinal stabilization as part of the exercise. •Keep your chest up, abdominals tight and maintain a very slight arch in your lower back. •Grasp handles with palms facing away from the machine. •Raise handles to just above shoulder level, keeping palms facing forward. Action: •Straighten arms overhead, focusing on moving your elbows up and inward toward your head. •Slowly return to starting position keeping tension in the front shoulder muscles. Key points: •Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. •Do not let the arch increase in the lower back while pressing up. FINISH

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LYING FRONT SHOULDER RAISE
– Shoulder Flexion (elbow stabilized)
Muscles worked:
This exercise emphasizes the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle deltoids).
Starting position:
•Sit on the bench facing the Power Rods, knees bent and feet flat on the platform.
•Grasp the handles, with your arms straight and your palms facing down. Lie back completely
so that your head is supported by the bench.
•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.
Action:
•You may move your arms alternately or together.
•Keeping them straight, move your arms in an arc upwards and then directly over your
shoulders.
•Slowly return to the starting position, arms by your sides.
Key points:
•Keep the chest lifted and the abdominals tightened throughout the entire motion. Maintain
good spinal alignment.
•Do not increase the arch in your lower back while lifting your arms.
Shoulder Exercises
SEATED SHOULDER PRESS
with Purvis Pec Bar – Shoulder Adduction (and elbow
extension)
Muscles worked:
This exercise emphasizes the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle deltoids), the upper back muscles (upper trapezius), and
the triceps muscles located on the backs of the upper arms.
Starting position:
•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.
•You may wish to sit against the vertical rod holder or be free from support, increasing the
challenge of spinal stabilization as part of the exercise.
•Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.
•Grasp handles with palms facing away from the machine.
•Raise handles to just above shoulder level, keeping palms facing forward.
Action:
•Straighten arms overhead, focusing on moving your elbows up and inward toward your head.
•Slowly return to starting position keeping tension in the front shoulder muscles.
Key points:
•Keep the abdominals tight throughout the entire motion and maintain good spinal alignment.
•Do not let the arch increase in the lower back while pressing up.
FINISH
START
FINISH
START
26