Bowflex Revolution XP Owners Manual - Page 38

36 Shoulder Exercises Seated Shoulder Press - Shoulder Adduction (and elbow extension) Muscles worked: Front Deltoids; Upper Trapezius; Triceps Position: Seated-facing outward Accessory: Long Hand Grips Adjustable Arm Position: 7 or 8 START FINISH Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. • Keep abdominals tight and maintain good spinal alignment. START • Grasp Hand Grips, palms facing away from the engine. • Raise the Hand Grips to shoulder level. Keep your palms facing forward. FINISH • 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 Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Keep knees bent and feet on Platform. • Do not increase the arch in your lower back as you raise your arms. You may wish to lean your lower back against the Seat Back Pad. START FINISH START • Grasp the Hand Grips, palms facing back toward the engine, arms straight at your sides. FINISH • Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height. • Arms may be moved alternately or together. • Slowly return to the Start position with your upper arms next to your torso.