Bowflex 2 manual Lying Front Shoulder Raise

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Shoulder Exercises

LYING FRONT SHOULDER RAISE

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 the Power Rods, knees bent and feet flat on the platform.

•Grasp the handles, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench.

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

Motion:

•Keeping your arms straight, move them in an arc upward and then directly over your shoulders.

•Slowly return to the starting position, arms by your sides.

— Shoulder Flexion (elbow stabilized)

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.

•Maintain good spinal alignment.

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

START

REVERSE FLY — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

FINISH

Muscles worked: This exercise emphasizes the back portion of the shoulder muscles (the rear deltoids and the rear portion of the middle deltoids) as well as the trapezius and rhomboids.

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 toward the floor and arms nearly straight.

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

•Lift chest and pinch shoulder blades together.

Motion:

•Maintaining the same slight bend in your arms, move your arms outward and backward, keeping a 90 degree angle between your upper arms and the sides of your torso.

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

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

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout 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 Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute 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 Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium 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 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples 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 Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex
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