Bowflex Revolution manual Shoulder Exercises

Page 47

Shoulder Exercises

45

Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)

Muscles worked:

Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Lats; Teres Major; Rhomboids; Trapezius. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

2 or 3

START

FINISH

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•Keep shoulder and upper back muscles tight, limit and control your range of motion.

•Keep knees slightly bent and feet flat on the floor, stagger your foot position for added stability.

•Keep abdominals tight and maintain good spinal alignment.

•Do not increase the arch in your low back as you move your arms; keep your spine stable and tight.

START

•Grab the opposite side handles so your palms are facing down and arms are straight.

•Stand with feet flat on the floor, knees slightly bent facing the engine.

•Keep chest up, abs tight, maintain a slight arch in the low back and keep your shoulderblades pinched together.

•Lean back slightly at the hips so the cables are in line with your arms and shoulders.

FINISH

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

•Move until your elbows are slightly behind your shoulders.

•Slowly return to the Start position, keeping tension on the shoulder blades.

Standing Shoulder Extension — Elbow Stabilization

Muscles worked:

Rear Deltoids; Teres Major; Rhomboids; Middle Trapezius; Triceps. Also ankles, knees, hips and core in stabilization.

Bench Position:

Removed

Accessory:

Long Hand Grips

Adjustable Arm Position:

7, 8 or 9

START

FINISH

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•Keep knees slightly bent and feet flat on the floor.

•Keep abdominals tight and maintain good spinal alignment.

•Release your shoulderblades at the end of each rep, and initiate each new rep by retracting your shoulderblades.

START

•Stand on the platform facing the engine

•Grasp the Hand Grips with a Hammer Type grip, arms straight, at approximately a 45° angle in front of the torso.

•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the low back.

FINISH

•Initiate the movement by pinching the shoulderblades together.

•Continue movement by moving your hands in an arc downward, along your sides, until your hands are level with your hips.

•With controlled movement, slowly return to the Start position.

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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 GymSpiraFlex Resistance Using Your Bowflex Revolution Home GymAdjusting and Understanding 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 HarnessesLeg Press Plate Attaching Accessories, Benches, and SeatsLeg Press Seatback Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution 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/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 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 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
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