Bowflex Ultimate 2 Owners Manual - Page 33

31 Shoulder Exercises Seated Lateral Shoulder Raise - Shoulder Flexion (elbows stabilized) Muscles worked: Supraspinatus; Middle Deltoids; Trapezius Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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 • Sit on the bench facing Power Rod® units. • Spread the cuff from the Hand Grips and slide them over your forearms, near the elbow. • Keep your chest lifted, maintaining a slight arch in your lower back. ACTION • Raise your arms directly out to your sides, 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: Middle Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment- keep your chest lifted. • Keep knees bent and feet flat on floor. • Keep your spine aligned and a slight arch in your lower back. • Do not use your arm muscles for this movement. Scapular Retraction START FINISH START • Sit on the Bench facing the Power Rod® units. • Grasp the Hand Grips, palms facing each other. ACTION • Keeping your arms straight, slowly pinch your shoulder blades together. • When shoulder blades are fully retracted, slowly return to the Start position.