Bowflex RevolutionXP manual Shoulder Exercises

Page 35

Shoulder Exercises

33

Crossover Rear Delt Rows — Elbow Flexion

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing machine. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

Success Tips

•Maintain a 90° angle between your upper arms and torso during motion.

•Lift your chest, keep knees bent and feet on Platform or in front of it.

•Keep shoulder blades pinched together and maintain good spinal alignment.

START

START

•Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor, arms nearly straight.

•Raise your arms in front of your body until they are at a 90° angle to your torso.

FINISH

FINISH

•Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso.

•Keep your forearms pointing in the direction of the cables.

•Slowly return to the Start position. Do not relax the tension in your shoulder muscles.

Crossover High Rear Delt Rows — Elbow Flexion

Muscles worked:

Anterior and Middle Deltoids

Position:

Standing—facing machine. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

0 or 1

Success Tips

•Maintain a 90° angle between your upper arms and torso during motion.

•Keep shoulder blades pinched together, good spinal alignment and your chest lifted throughout exercise.

•Lift your chest, keep your knees bent and feet on Standing Platform or in front of the platform.

START

START

•Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor, arms nearly straight.

•Stand up straight and then lean back slightly from hips.

FINISH

FINISH

•Allowing your arms to bend slowly, move your elbows outward and backward between your upper arms and torso.

•Keep your forearms pointing in the direction of the cables.

•Move until your elbows are slightly behind your shoulders.

•Slowly return to the Start position. Do not relax the tension in your shoulder muscles.

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Contents Fitness Guide Bowflex Revolution XPProduct Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution XP Parts Reference Guide Getting to Know Your Bowflex Revolution XP Home GymSpiraFlex Resistance Using Your Bowflex Revolution XP Home GymAdjusting And Understanding Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Squat Frame Pulley Cables Cable Routing and StorageHand Grips Attaching AccessoriesSeat and Back Pad with Locking Pin Installing the Seat and AttachmentsLeg Extension Safety precautions Installing AttachmentsCompanion Equipment Bowflex Revolution XP Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsHand Grips Chest Exercises Adjustable Arm Position Chest Exercises Chest Exercises Standing-facing outward. Seat re- moved Chest Exercises Shoulder Exercises Bent Rear Delt Row Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Front Deltoids Upper Trapezius Triceps Middle Deltoids Supraspinatus Upper Trapezius Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Shoulder Rotator Cuff Internal Rotation Muscles worked Scapular Retraction Muscles worked Subscapularis Middle\Inferior fibers Pectoralis Major Posterior Deltoid, Teres minor, Infra- spinatus Back Exercises Startfinish Stiff Arm Pulldown Muscles worked Start Finish Adjustable Arm Position Success Tips Arm Exercises Triceps Extension Elbow Extension overhead Muscles worked Rope Pushdown Elbow Extension Muscles worked Start Finish Brachioradialis Biceps Reverse Curl Elbow Flexion in pronation Muscles worked Wrist Extension Muscles worked Resisted Dip Elbow Extension Muscles worked Upper Body Opposition Push-Pull Muscles worked Adjustable Arm Position Success Tips Abdominal Exercises Standing Oblique Abdominal Crunch Muscles worked Kneeling Low to High Trunk Rotation Muscles worked Leg Exercises Gastrocnemius Soleus Standing Hip Extension knee flexed Muscles worked Standing Hip Abduction Muscles worked Hip Flexion with Knee Flexion Muscles worked Stiff Leg Dead Lift Muscles worked Standing Hip Internal Rotation Muscles worked Lying Hip Internal Rotation Muscles worked Standing Single Leg Curl Knee Flexion Muscles worked Muscle Chart Page Exercise Log Page NOW The Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure MeasurementsBody Weight Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Difference Your Results Summary SheetGuidelines Week 5&6 Guidelines Week 1&2Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Eat smaller meals more frequently Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution XP Warranty Registration CardPlease fold over and tape before mailing Offices in the United States