Bowflex 2 manual Shoulder Exercises

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Shoulder Exercises

SEATED SHOULDER PRESS — Shoulder Abduction (with elbow extension)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids), the rotator cuff muscles, the upper back muscles (trapezius), and the triceps muscles located on the back of the upper arms.

Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).

Starting position:

•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.

•You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise.

•Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.

•Grasp the handles with palms facing away from the machine.

•Raise handles to just above shoulder level, keeping palms facing forward.

Motion:

•Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfort/shoulder range dictates.

•Slowly return to starting position keeping tension in the front shoulder muscles.

Optional motions:

•Bilateral movement - both arms pressing at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).

Key points:

•Keep the chest up and abdominals tight throughout the entire motion to maintain good spinal alignment.

•Do not let the arch increase in the lower back while pressing up.

START

FINISH

FRONT SHOULDER PRESS — Shoulder Flexion (elbow stabilized near extension)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Pulley position: Narrow only.

Starting position:

•Sit on the bench facing away from the Power Rods, knees bent and feet flat on the floor.

•You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from support, thereby increasing the challenge of spinal stabilization as part of the exercise.

•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

•Grasp handles with your palms facing backward and arms straight at your sides.

Motion:

•Keeping your arms straight and your palms down, move your arms forward and then upward to shoulder height.

•Slowly return the arms beside the torso and repeat.

Optional motions:

•Bilateral movement - both arms raising at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one raising while the other is returning).

Key points:

•Keep the chest lifted and the abdominals tightened throughout the entire motion and maintain good spinal alignment.

•Do not increase the arch in your lower back while lifting your arms.

START

FINISH

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineWhen You Are Not Using Using Your MachineAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your RoutineMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Cereal BagelBanana-Orange Chocolate or VanillaSteak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night SnackStaples Shopping ListIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day120 Exercise LogMuscle Chart Bowflex
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