Bowflex Sport Owners Manual - Page 46

Shoulder Exercises Lying Front Shoulder Raise-Shoulder Flexion (elbows stabilized) Muscles Worked: Front and Middle Deltoids Bench Position: Horizontal Accessory: Handgrips START FINISH Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on the floor. • Keep your abdominals tight, and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. Start • Sit on the Bench, facing the Power Rod® unit. • Grasp the Handgrips, palms facing down, arms straight. • Lie back slowly, supporting your head on the Bench. • Keep your chest lifted, maintaining a slight arch in your lower back. Action • Keeping your arms straight, move them in an arc upward until they are directly over your shoulders. • You may perform this move with both arms simultaneously or one at a time. • With controlled movement, slowly return to the Start position. Reverse Fly-Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles Worked: Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted. • Keep your knees bent and feet flat on the floor. • Keep your spine aligned and a slight arch in your lower back. START FINISH Start • Sit on the Bench, facing the Power Rod® unit. • Grasp the Handgrips, palms facing floor, arms nearly straight. • Sit up straight, and bend slightly forward from the hips until your arms and the cables are in front of your body at a 90o angle from your torso. Action • Maintaining the bend in your arms, move your arms outward and backward. • When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement. 46