Bowflex Revolution manual Shoulder Exercises

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Shoulder Exercises

37

Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)

Muscles worked:

Rear and Middle Deltoids; Posterior

Rotator Cuff; Upper Latissimus; Teres

Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Long Hand Grips

Adjustable Arm Position:

6, 7, or 8

START

FINISH

Success Tips

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

•Keep knees bent and feet on floor.

•To work one arm at a time, place non-working hand on bench to stabilize.

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

START

•Sit on the bench facing the main engine.

•Grasp the Hand Grips. Keep palms down and arms straight.

•Sit up straight. Bend slightly forward from hips until arms are in front of body at a 90° angle from torso and in line toward the pulley.

•Lift your chest and keep your shoulder blades together.

•Keep forearms in line with cables.

FINISH

•Allowing your arms to bend slowly, move your elbows outwards and backwards, keeping a 70-90° angle between your upper arms and torso.

•Move until your elbows are slightly behind your shoulders, then slowly reverse back to the Start position.

•Keep your shoulder blades tightened throughout motion.

Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Remove Bench

Accessory:

Long Hand Grips

Adjustable Arm Position:

8

Success Tips

•Do not swing your arms upward or move your trunk during the motion.

•Keep your feet on floor.

START

START

•Remove the bench and stand on the platform, straddling the seat rail and facing the engine.

•Grasp the Hand Grips, palms facing each other.

•Align your spine and bend forward slightly at the hips (15-20°).

•Elevate shoulders slightly toward back of head, keeping spine aligned.

FINISH

FINISH

•Slowly raise your arms out to your sides, at a 90° angle from your body.

•Keep your forearms facing outward throughout the movement.

•Slowly return to the Start position without relaxing muscle tension.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyWorkouts Minute Better Body WorkoutAdvanced General Conditioning 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/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate 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? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States