Bowflex Revolution Owners Manual - Page 49

47 Shoulder Exercises Standing Cablecross 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; keep your spine stable and tight. START FINISH START • Grab the opposite side handles 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 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 shoulder blades. Standing Shoulder Extension - Elbow Stabilization Muscles worked: Rear Deltoids; Teres Major; Rhomboids; Middle Trapezius; Triceps. 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 knees slightly bent and feet flat on the floor. • Keep abdominals tight and maintain good spinal alignment. • Release your shoulderblades at the end of each rep, and initiate each new rep by retracting your shoulderblades. START FINISH START • Stand on the platform facing the engine • Grasp the Hand Grips with a Hammer Type grip, arms straight, at approximately a 45° angle in front of the torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the low back. FINISH • Initiate the movement by pinching the shoulderblades together. • Continue movement by moving your hands in an arc downward, along your sides, until your hands are level with your hips. • With controlled movement, slowly return to the Start position.