Bowflex Ultimate Assembly and Owners Manual - Page 27

Seated Lateral Shoulder Raise, Scapular Protraction

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START Shoulder Exercises 27 Seated Lateral Shoulder Raise Shoulder Abduction (elbow stabilized) Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles. Pulley position: Narrow. Starting position: • Sit on the bench facing the Power Rods®, knees bent and your feet on the platform. • Spread the cuff from the handle and slide it over the opposite forearm near the elbow (left handle over right forearm and vice versa). • Sit up straight and maintain erect posture. Motion: • Raise your arms directly out to the sides to almost shoulder level. • At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent the cuffs from sliding to your wrists. • Slowly bring your arms into the starting position near your sides without relaxing. Key points: • DO NOT swing the arms upward or move the trunk during the motion. FINISH START FINISH Scapular Protraction (elbow stabilized) Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the upper rib cage, and are involved in pushing and overhead movements. Pulley position: Wide or narrow Starting position: • Seated in the 45 degree position, reach straight behind your body, grasp the handles with an overhand grip, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward. • Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front. • Be sure that your arms are directly "in line" with the cables, palms facing down and wrists straight. • Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back. Motion: • Keeping your arms straight and pointing the same direction of the cables, slowly move your shoulder blades forward off of the bench, as if shoving your arms straight ahead. • Slowly return to the starting position without bending your arms. Key points: • Maintain a 90 degree angle between upper arms and your torso throughout the exercise. • Keep your elbows straight. • Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in your lower back at all times.

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2´
Shoulder Exercises
FINISH
START
Muscles worked:
This exercise emphasizes the
side shoulder muscles (middle deltoids), the top
muscle of the rotator cuff (supraspinatus) and the
trapezius muscles.
Pulley position:
Narrow.
Starting position:
• Sit on the bench facing the Power Rods
®
, knees
bent and your feet on the platform.
• Spread the cuff from the handle and slide it over
the opposite forearm near the elbow (left handle
over right forearm and vice versa).
• Sit up straight and maintain erect posture.
Motion:
• Raise your arms directly out to the sides to
almost shoulder level.
• At the top of the movement you may need to
rotate your hands slightly above the level of your
elbows to prevent the cuffs from sliding to your
wrists.
• Slowly bring your arms into the starting position
near your sides without relaxing.
Key points:
• DO NOT swing the arms upward or move the
trunk during the motion.
Seated Lateral Shoulder Raise
Shoulder Abduction (elbow stabilized)
Muscles worked:
This exercise emphasizes the
serratus anterior muscles, the muscles that can
be seen on the side of the upper rib cage, and are
involved in pushing and overhead movements.
Pulley position:
Wide or narrow
Starting position:
• Seated in the 45 degree position, reach straight
behind your body, grasp the handles with an
overhand grip, and bend your elbows until your
hands are near your chest. Rotate your upper
arms away from your torso so that your elbows
are pointing outward to each side and your palms
are facing forward.
• Keeping knees bent and feet flat on the floor, lay
your head back against the bench and straighten
your arms to the front.
• Be sure that your arms are directly “in line”
with the cables, palms facing down and wrists
straight.
• Raise your chest and "pinch" your shoulder
blades together.
Maintain a very slight,
comfortable arch in your lower back.
Motion:
• Keeping your arms straight and pointing the
same direction of the cables, slowly move your
shoulder blades forward off of the bench, as if
shoving your arms straight ahead.
• Slowly return to the starting position without
bending your arms.
Key points:
• Maintain a 90 degree angle between upper arms
and your torso throughout the exercise.
• Keep your elbows straight.
• Do not slouch forward in the upper spine to
further the motion. Maintain a very slight arch in
your lower back at all times.
Scapular Protraction
(elbow stabilized)
FINISH
START