Bowflex Revolution Owners Manual - Page 41

Shoulder Exercises

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39 Shoulder Exercises Rear Deltoid Rows - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 6, 7, or 8 Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor. • To work one arm at a time, place non-working hand on bench to stabilize. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Sit on the bench facing the main engine. • Grasp the Hand Grips. Keep palms down and arms straight. • Sit up straight. Bend slightly forward from hips until arms are in front of body at a 90° angle from torso and in line toward the pulley. • Lift your chest and keep your shoulder blades together. • Keep forearms in line with cables. FINISH • Allowing your arms to bend slowly, move your elbows outwards and backwards, keeping a 70-90° angle between your upper arms and torso. • Move until your elbows are slightly behind your shoulders, then slowly reverse back to the Start position. • Keep your shoulder blades tightened throughout motion. Standing Lateral Shoulder Raise - Shoulder Abduction (elbow stabilized) Muscles worked: Middle Deltoids; Upper Trapezius Bench Position: Remove Bench Accessory: Long Hand Grips Adjustable Arm Position: 8 Success Tips • Do not swing your arms upward or move your trunk during the motion. • Keep your feet on floor. START FINISH START • Remove the bench and stand on the platform, straddling the seat rail and facing the engine. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at the hips (15-20°). • Elevate shoulders slightly toward back of head, keeping spine aligned. FINISH • Slowly raise your arms out to your sides, at a 90° angle from your body. • Keep your forearms facing outward throughout the movement. • Slowly return to the Start position without relaxing muscle tension.

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39
Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
START
FINISH
START
•
Sit on the bench facing
the main engine.
•
Grasp the Hand Grips. Keep
palms down and arms straight.
•
Sit up straight. Bend slightly
forward from hips until arms are
in front of body at a 90° angle
from torso and in line toward the
pulley.
•
Lift your chest and keep your
shoulder blades together.
•
Keep forearms in line with
cables.
•
Allowing your arms to bend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle between
your upper arms and torso.
•
Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
•
Keep your shoulder blades
tightened throughout motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
6, 7, or 8
Success Tips
•
Maintain a 90° angle between your
upper arms and torso during motion.
• Keep knees bent and feet on floor.
•
To work one arm at a time, place
non-working hand on bench to stabilize.
•
Keep shoulder blades pinched together
and maintain good spinal alignment.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
START
FINISH
START
•
Remove the bench and stand on the
platform, straddling the seat rail and
facing the
engine.
•
Grasp the Hand Grips, palms facing
each other.
•
Align your spine and bend forward
slightly at the hips
(15-20°).
•
Elevate shoulders slightly toward
back of head, keeping spine aligned.
•
Slowly raise your arms out to
your sides, at a 90° angle from
your body.
•
Keep your forearms facing
outward throughout the
movement.
•
Slowly return to the Start position
without relaxing muscle tension.
FINISH
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Remove Bench
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
•
Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.