Bowflex 51370 manual Shoulder Exercises, Pulley position Narrow

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Shoulder Exercises

Rear Deltoid Rows Shoulder Horizontal Abduction (with elbow flexion)

START

FINISH

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.

	Standing Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)
	Muscles worked: This exercise emphasizes the	Motion:
	side shoulder muscles (middle deltoids), the top	• Raise your arms directly out to the sides to
	muscle of the rotator cuff (supraspinatus) and the	almost shoulder level.
	trapezius muscles.	• Lift your elbow and hand at the same speed and
	Pulley position: Narrow.	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
	Starting position:	throughout the movement.
	• Remove the bench and stand on the platform	• Slowly bring your arms into the starting position
	straddling the rail and facing the Power Rods®.	without relaxing.
	• Grasp the handles with palms facing toward each
START	other.	Key points:
	• Attain erect spinal posture.	• DO NOT swing the arms upward or move the
	• Let your arms hang directly in line with the	trunk during the motion.
	cables.

FINISH