Bowflex Motivator 2 Keep knees bent and feet on floor, Sit on the bench facing Power Rod unit

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Shoulder Exercises

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:

Hand Grips

Pulleys:

Chest Bar

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

START

•Sit on the bench facing Power Rod® unit.

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

•Sit up straight. Bend slightly from hips until arms are in front of body at a 90° angle from torso.

•Lift your chest and keep your shoulder blades together.

•Keep forearms in line with cables.

FINISH

ACTION

•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 Extension (elbow stabilized)

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Leg Extension:

Removed

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 Power Rod® unit.

•Grasp the Hand Grips, palms facing each other.

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

•Let arms hang in line with cables.

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

FINISH

ACTION

•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.

Shoulder Exercises 35

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men To Use The Nomogram Determining Your Body FatAge in Years FemaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 5 Eating PlanEating Plan US Measurements Plain bagel, Sarah Lee frozen Light cream cheese Eating Plan Metric MeasurementsMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramWarming Up Working OutCooling Down Breathing 45˚ incline Pectoralis Major Deltoids Triceps Hand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Anterior Deltoid Triceps Sit on the bench facing away from the Power Rod unitFlat Bench Back Pectoralis MajorKeep knees bent and feet on floor Sit on the bench facing Power Rod unitKeep forearms in line with cables Keep your shoulder blades tightened throughout motionFront Deltoids Upper Trapezius Triceps Sit on the bench, facing away from the Power Rod unitKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsUpper Trapezius Stand on the platform, facing the Power Rod unitLet your arms hang at your sides Scapular Depression Scapular Protraction elbows stabilizedSerratus Anteriors Lower TrapeziusRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationSupraspinatus Middle Deltoids Trapezius Scapular RetractionMiddle Trapezius Rhomboids Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsBent Lat Bar Latissimus Dorsi Teres Major Rear Deltoids BicepsLat Tower Keep your arms extended and straightShoulder Cuff Lying Narrow Lat PulldownsSlowly return to the Start position Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow Extension Cross Triceps Extension Sit facing away from the Power Rod unitLying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unitKeep your arms in line with the cables BicepsKeep your spine aligned throughout movement Keep your upper body motionless and your wrists straightBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionForearms Brachialis Standing Wrist ExtensionKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationAnkle Eversion Lying Leg ExtensionAnkle Cuff PeronealsAnkle Inversion Sit on the Bench, with one side to the Power Rod unitStanding Hip Extension knee flexed Tibialis Anterior and PosteriorSeated Hip Adduction Standing Hip AbductionKeep your hips level during movement Adductor Longus Gluteus MediusPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationMrs Miss Bowflex Motivator 2 Home Gym Product Registration CardName Address City Phone number Mail address State Apt. # ZipPlease fold over and tape before mailing What Is CoveredMuscle Chart Muscle Chart