Bowflex Blaze manual Shoulder Extension-elbows stabilized, Shoulder Shrug-Scapular Elevation

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Shoulder Exercises

Shoulder Extension—(elbows stabilized)

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear

Deltoid, Middle Trapezius, Rhomboids,

and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

•Keep your lats tightened throughout the motion.

•Keep your abdominals tight, and main- tain good spinal alignment.

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

START

Start

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

•Grasp the Handgrips, palms facing down, arms straight and at approximately a 45o angle from your torso.

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

FINISH

Action

•Initiate movement by pinching your shoulder blades together.

•Continue the 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.

Shoulder Shrug—Scapular Elevation

Muscles Worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your abdominals tight, and main- tain good spinal alignment.

•Do not bend your neck or slouch during this exercise.

•Raise your shoulders evenly.

•For variation, try this exercise bent forward slightly from the hips.

START

Start

•Straddle the Seat Rail, facing the Power Rod® unit.

•Reach down and grasp the Handgrips, palms facing each other.

•Let your arms hang at your sides.

FINISH

Action

•Slowly raise your shoulders toward the back of your head, keeping your neck and head still.

•Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion.

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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 Back Exercises Lying Lat PulldownsLow 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 Arm Exercises Triceps Pushdown-Elbow ExtensionSingle 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 ExtensionAbdominal Exercises Reverse Crunch-Spinal FlexionResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Exercises Leg ExtensionSquat-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 Body Weight MeasurementsCircumference of Body Parts Skinfold Measurements SuprailiumUsing Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum 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