Bowflex Ultimate Assembly and Owners Manual - Page 25

START FINISH START FINISH Shoulder Exercises 25 Seated Shoulder Press Shoulder Abduction (with elbow extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms. Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position). Starting position: • Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor. • You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise. • Keep your chest up, abdominals tight and maintain a very slight arch in your lower back. • Grasp the handles with palms facing away from the machine. • Raise handles to just above shoulder level, keeping palms facing forward. Motion: • Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfort/shoulder range dictates. • Slowly return to starting position keeping tension in the front shoulder muscles. Optional motions: • Bilateral movement - both arms pressing at the same time. • Unilateral movement - performing all reps with one arm before moving to the next. • Alternating - performing one rep on one side and then the next rep on the other side. • Simultaneously alternating - both arms moving, although in opposite directions (one pressing while the other is returning). Key points: • Keep the chest up and abdominals tight throughout the entire motion to maintain good spinal alignment. • Do not let the arch increase in the lower back while pressing up. Front Shoulder Press  Shoulder Flexion (elbow stabilized near extension) Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids). Pulley position: Narrow only. Starting position: • Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor. • You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from support, thereby increasing the challenge of spinal stabilization as part of the exercise. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. • Grasp handles with your palms facing backward and arms straight at your sides. Optional motions: • Bilateral movement - both arms raising at the same time. • Unilateral movement - performing all reps with one arm before moving to the next. • Alternating - performing one rep on one side and then the next rep on the other side. • Simultaneously alternating - both arms moving, although in opposite directions (one raising while the other is returning). Key points: • Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment. • Do not increase the arch in your lower back while lifting your arms. Motion: • Keeping your arms straight and your palms down, move your arms forward and then upward to shoulder height. • Slowly return the arms beside the torso and repeat.