Bowflex Ultimate 2 Owners Manual - Page 30

28 Shoulder Exercises Shoulder Extension - (elbows stabilized) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Keep knees bent and feet flat on floor. • Keep your lats tightened throughout the motion. • Keep abdominals tight and maintain good spinal alignment. • Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades. START FINISH START • Sit on the bench facing Power Rod® units. • Grasp the Hand Grips, palms facing down, arms straight and at approximately a 45° angle from torso. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back. ACTION • Initiate movement by pinching shoulder blades together. • Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips. • With controlled movement, slowly return to the Start position. Muscles worked: Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Shoulder Shrug - Scapular Elevation START FINISH Success Tips • Keep abdominals tight and maintain good spinal alignment. • Do not bend your neck or slouch during this exercise. • Raise shoulders evenly. • For variation, try this exercise bent forward slightly from the hips. START • Stand on the platform, facing the Power Rod® units. • Reach down and grasp the Hand Grips, palms facing each other. • Let your arms hang at your sides. ACTION • Slowly raise your shoulders towards the back of your head, keeping your neck and head still. • Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion.