Bowflex 2 manual Pulley position Wide or narrow Starting Position

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Shoulder Exercises

REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion)

Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids, as well as the rear portion of the middle deltoids, the posterior rotator cuff, upper lat and teres major) as well as the trapezius and rhomboids.

Pulley position: Wide or narrow.

Starting Position:

•Sit on the bench facing the Power Rods, knees bent and your feet on the platform.

•Cross the handles and grasp with your palms facing down and arms straight (right hand on left handle and vice versa).

•Sit up straight and then bend over slightly from the hips (not the spine) until arms/cables are in front of body at a 90 degree angle to your torso.

•Lift your chest and slightly pinch your shoulder blades together.

Motion:

•Allowing your arms to bend as you go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and the sides of your torso.

•Your forearms should always point in the direction of the cables.

•Move until your elbows are slightly behind your shoulders, then slowly reverse the motion keeping the rear shoulder muscles tightened during the entire motion.

Optional motions:

•Bilateral movement - both arms rowing 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 rowing while the other is returning).

Key points:

•Maintain a 90 degree angle between your upper arms and the sides of your torso during the exercise.

•For normal pulling /rowing patterns of movement you may choose to allow the shoulder blades to "float" forward and backward naturally with the arm movement, or for increased rear deltoid involvement you may keep the shoulder blades "pinched" together throughout both the forward and backward movements.

START

FINISH

STANDING LATERAL RAISE — Shoulder Abduction (elbow stabilized)

Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Pulley position: Narrow.

Starting position:

•Remove the bench and stand on the platform straddling the rail and facing the Power Rods.

•Grasp the handles with palms facing toward each other.

•Attain erect spinal posture.

•Let your arms hang directly in line with the cables.

Motion:

•Raise your arms directly out to the sides to almost shoulder level.

•Lift your elbow and hand at the same speed and do not let one get ahead of the other.

•Do not turn/rotate your arms while raising them. Keep the side of your arm/elbow facing out/up throughout the movement.

•Slowly bring your arms into the starting position without relaxing.

Key points:

•DO NOT swing the arms upward or move the trunk during the motion.

START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using 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 Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Aerobic Rowing Position Exercising ProperlyWarming Up Performing Your RoutineWorkouts Minute Better Body WorkoutMinute 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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Curl Leg ExercisesLEG Extension 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 Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Two inches below navel belly relaxed MeasurementsTwo inches above navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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