Bowflex 2 manual Shoulder Rotator Cuff External Rotation, Shoulder Extension Elbows Stabilized

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Shoulder Exercises

SHOULDER ROTATOR CUFF — External Rotation

Muscles worked: This exercise emphasizes the rear portion of the rotator cuff (infraspinatus and teres minor muscles). This area generally gets very weak as we age and needs to be addressed by almost everyone.

Pulley position: Wide or narrow.

Starting position:

•Sit on the bench with one side toward the Power Rods. Maintain good spinal alignment.

•Using the arm farthest from the rods, reach across your body, grasp the handle nearest you and draw that arm back into your side, keeping your elbow bent.

•Allow your forearm to rest against your abdomen and your elbow against your side, taking out some of the slack or tension in the cables.

Motion:

•Rotate your forearm away from your abdomen and out to the side, keeping your elbow/upper arm by your side during the entire motion.

•Slowly return to the starting position.

Key points:

•Control the motion during the entire exercise.

•Do not rotate the spine to get additional range of motion. Try for "pure" external rotation of the shoulder joint. More is not better!

•Use light resistance only. Pick a resistance that allows you to perform 12 — 15 reps.

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FINISH

SHOULDER EXTENSION — Elbows Stabilized

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.

Pulley position: Narrow only.

Starting position:

•With the bench flat, sit facing the Power Rods, knees bent, and feet flat on the floor.

•Grasp the handles with your palms facing down and back.

•Slide back to create tension at the start of the motion.

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

Motion:

•Simultaneously "pinch" your shoulder blades together and moving your hands in an arc downward and backward below your hips.

•Slowly return to the starting position allowing your shoulder blades to move forward with your arms.

Optional motions:

•Bilateral movement — both arms extending 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 extending while the other is returning).

Key points:

•Do not slouch — keep chest lifted and spine erect.

•Keep the lats tightened throughout the entire motion.

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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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide 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 ExercisesPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension 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 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 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 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 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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