Bowflex Revolution Owners Manual - Page 46

44 Shoulder Exercises Seated Lateral Shoulder Raise - Shoulder Abduction (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase swing arms upward or move trunk during movement. START FINISH START • Sit on the bench facing engine. • Slide the Hand Grips over your forearms, near the elbow. • Keep your chest lifted, maintaining a slight arch in your lower back. FINISH • Raise your arms directly out and upward to nearly shoulder level. • At the top of the movement, you may need to rotate your hands slowly to prevent the cuff from sliding off. • With controlled movement, slowly return to the Start position. Muscles worked: Rhomboids; Trapezius Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Keep knees bent and feet flat on floor. • Keep your spine aligned, abs tight and a slight arch in your lower back. • Keep your lats tightened throughout this exercise. • Release your shoulder blades at the end of each rep. Initiate each new rep by retracting your shoulderblades. Scapular Retraction START FINISH START • Sit on the bench, facing engine. • Grasp the Hand Grips, palms faicng down. • Brace your heels on the platform, knees bent comfortably, arms straight toward the pulleys. • Allow your shoulder blades to move forwards, while leaning forward from the hips. FINISH • Keeping your chest lifted, pinch your shoulder blades backward while keeping your arms straight toward the pulleys. • Slowly return to the Start position without slouching or changing spinal alignment.