Bowflex Blaze manual Shoulder Exercises

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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, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent and feet on floor.

•To work one arm at a time, place non- working hand on the Bench to stabi- lize.

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

START

Start

•Sit on the Bench, facing the Power Rod® unit.

•Grasp the Handgrips with your opposite hands. Keep your palms down and arms straight.

•Sit up straight.

•Lift your chest, and keep your shoulder blades together.

•Keep your forearms in line with the cables.

FINISH

Action

•Allowing your arms to bend slowly, move your elbows out- wards and backwards, keeping a 70-90oangle between your forearms and torso.

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

•Keep your shoulder blades tightened throughout the motion.

Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)

Muscles Worked:

Middle Deltoids and Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

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, straddle the Seat Rail, and face the Power Rod® unit.

•Grasp the Handgrips, palms facing each other.

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

•Let your arms hang in line with the cables.

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

FINISH

Action

•Slowly raise your arms out to your sides at a 90o 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 Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers