Bowflex ElitePlus manual Shoulder Exercises, Leg Extension

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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 Rods®.

•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 outwardsandbackwards,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 Rods®.

•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.

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineHardware List Basic Assembly PrinciplesParts List Accessory ListTools You Will Need Hardware GuideAttach the Base Legs to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Lower Lat Tower to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Do not over-tighten hardware from Step Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Seat Rail Pull PinDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameAttach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Take care not to overtighten hardware from Step Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Tighten Lower Bolt on the Seat BracketRoute the Rod Cables Attach the Bench to the Seat AssemblyLocate the following items Route the Lat CablesRoute the Leg Cables Route the Squat CablesPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Leg Extension Removing the BenchFlat Bench Incline BenchAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Men Measure Chest, abdomen, and thigh Body WeightMeasurements Circumference of Body PartsThigh Skinfold MeasurementsAbdomen SuprailiumStarting body-fat percentage Using Calipers When Measuring SkinfoldsOptional Picture Taking Women MenDetermining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid 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 PlanWeek 1 Week 3Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequentlyBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramBreathing Working OutWarming Up Cooling DownChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee ﬂexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing