Bowflex Revolution Owners Manual - Page 48

46 Shoulder Exercises Standing Front Shoulder Raise - Shoulder Flexion Muscles worked: Deltoids. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 or 9 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep shoulder muscles tight. Limit and control your range of motion. • Keep knees slightly bent and feet flat on the floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your low back as you raise your arms, but keep your spine stable and tight. START FINISH START • Stand on the platform facing away from the engine. • Grasp the Hand Grips with the palms facing backward. • Stand with feet flat on the platform, knees slightly bent and arms to your sides. • Keep chest up, abs tight and maintain a slight arch in the low back. FINISH • Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder level. • Arms may be moved together or alternately • Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion. Standing Rear Deltoid Row - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization. Bench Position: Removed Accessory: Long Hand Grips Adjustable Arm Position: 2 or 3 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep shoulder and upper back muscles tight. Limit and control your range of motion. • Keep knees slightly bent and feet flat on the floor, stagger your foot position for added stability. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your low back as you move your arms, but keep your spine stable and tight. START FINISH START • Grasp the Hand Grips so your palms are facing down and arms are straight. • Stand with feet flat on the floor, knees slightly bent facing the engine. • Keep chest up, abs tight, maintain a slight arch in the low back and keep your shoulderblades pinched together. • Lean back slightly at the hips so that the cables are in line with your arms and shoulders. FINISH • Allowing your arms to bend slowly, move your elbows out and backward keeping a 70°-90° angle between your upper arms and your torso. • Move until your elbows are slightly behind your shoulders. • Slowly return to the Start position, keeping tension on the shoulderblades.