Bowflex Revolution XP Owners Manual - Page 40

38 Shoulder Exercises Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Position: Standing-facing machine. Seat removed. Accessory: Long Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep 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 FINISH START • Grasp the Hand Grips, palms facing down, arms straight and at approximately a 30° angle from torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back. FINISH • Initiate movement by pinching shoulder blades together. • Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips. • With controlled movement, slowly return to the Start position. Shoulder Shrug - Scapular Elevation Muscles worked: Upper Trapezius Position: Standing-facing outward. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys -Standard Pulleys / 0 Success Tips • Keep abdominals tight and maintain good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START FINISH START • Reach down and grasp the Hand Grips, palms facing each other. • Let your arms hang at your sides. FINISH • Slowly raise your shoulders towards 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.