Bowflex Ultimate Assembly and Owners Manual - Page 30

Shoulder Shrug, Barbell Shoulder Shrug

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30 START Shoulder Exercises Shoulder Shrug Scapular Elevation Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Stand on the platform facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates. • Let your arms hang extending in the direction of the pulleys. Key points: • Do not bend the neck backward or forward while raising the shoulders. • Do not slouch upon lowering the shoulders • Keep the spine in erect alignment throughout the entire motion. • Make sure both shoulders raise evenly. Motion: • Raise your shoulders toward the back of your head, making sure your neck/head position does not move. • Slowly allow the shoulders to return downward without slouching or rounding the upper spine. FINISH START Barbell Shoulder Shrug Scapular Elevation Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Low pulleys only. Starting position: • Stand on the platform facing the Power Rods®. Reach down and grasp the bar with a grip width slightly wider than shoulders, palms facing toward the back. Key points: • Do not bend the neck backward or forward while raising the shoulders. • Do not slouch upon lowering the shoulders • Keep the spine in erect alignment throughout the entire motion. • Make sure both shoulders raise evenly. Motion: • Raise your shoulders toward the back of your head, making sure your neck/head position does not move. • Slowly allow the shoulders to return downward without slouching and rounding the upper spine. FINISH

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FINISH
START
Shoulder Exercises
Muscles worked:
The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Pulley position:
Narrow or wide.
Starting position:
• Stand on the platform facing the Power Rods
®
.
Reach down and grasp the handles with the
palms facing each other or facing backward, as
comfort dictates.
• Let your arms hang extending in the direction of
the pulleys.
Motion:
• Raise your shoulders toward the back of your
head, making sure your neck/head position does
not move.
• Slowly allow the shoulders to return downward
without slouching or rounding the upper spine.
Key points:
• Do not bend the neck backward or forward while
raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment throughout the
entire motion.
• Make sure both shoulders raise evenly.
Shoulder Shrug
Scapular Elevation
FINISH
START
Muscles worked:
The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Pulley position:
Low pulleys only.
Starting position:
• Stand on the platform facing the Power Rods
®
.
Reach down and grasp the bar with a grip width
slightly wider than shoulders, palms facing
toward the back.
Motion:
• Raise your shoulders toward the back of your
head, making sure your neck/head position does
not move.
• Slowly allow the shoulders to return downward
without slouching and rounding the upper spine.
Key points:
• Do not bend the neck backward or forward while
raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment throughout the
entire motion.
• Make sure both shoulders raise evenly.
Barbell Shoulder Shrug
Scapular Elevation