Bowflex 51370 manual Scapular Depression, Shoulder Rotator Cuff Internal Rotation

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Shoulder Exercises


		Scapular Depression

	Muscles worked: This exercise involves your		Motion:
	lower trapezius muscles, and latissimus dorsi		• Keeping the chest up and arms straight, slide
	muscles. Both act as stabilizers and movers of		your shoulder blades toward your hips (hands
	your shoulder blades. This motion of scapula		sliding along outer thighs).
	depression is very important in posture as well as		• When shoulder blades are fully depressed,
	when using the arms to raise from a chair. It is also		slowly return to the starting position.
	involved in overhead pulling exercises.		Key points:
	Pulley position: Wide or narrow.		Key points:
	Pulley position: Wide or narrow.		• Do not lose spinal alignment, keep your chest
	Starting position:		lifted.
	Starting position:
START	• With the bench flat, lie on your back with your
START		head toward the Power Rods®, knees bent, and
		feet flat on the floor.
	• Grasp the handles and straighten your arms
		down along side your trunk.
	• Tighten your trunk muscles to stabilize your spine
		while maintaining a very slight arch in the lower
		back.

FINISH

	Shoulder Rotator Cuff Internal Rotation
	Shoulder Rotator Cuff Internal Rotation
	Muscles worked: This exercise emphasizes the	Motion:
	front rotator cuff muscle (subscapularis).	• Rotate your forearm toward your abdomen,
		keeping your elbow by your side during the entire
	Pulley position: Wide or narrow.	motion.
	Starting position:	• Slowly return to the starting position.
	Starting position:
	• Sit on the bench with one side toward the Power	Key points:
	Rods®. Maintain good spinal alignment.	• Control the motion during the entire exercise.
	• Grasp the handle nearest you and draw the upper	• Do not rotate the spine to get additional range
	arm into your side, keeping your elbow bent.	of motion. Try for “pure” rotation of the shoulder
	• Distance yourself on the bench to eliminate slack	joint. More is not better!
START	in the cable.	• Use light resistance only. Pick a resistance that
	• Use a light resistance. This is not a powerful	you can perform 12-15 perfect reps.

movement.

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useGetting to Know Your Machine Bowflex Ultimate Home Gym Parts Reference GuideEllington Darden With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceUsing Your Machine How to Mount the Bowflex Ultimate Home Gym Incline BenchWorkout Bench Free SlidingUsing the Bowflex Ultimate Home Gym Hand Grips Using the Bowflex Ultimate Home Gym Leg Press BeltOr any exercise where your palm is facing down Specifications subject to changeSquat Harness Adjustment Buckle Squat Cables Rod Cables PositionBuild back and shoulder muscles quickly with this Remove the knobs fromMaintenance & Care of Your Bowflex Ultimate Home Gym Folding & Moving Your Bowflex Ultimate Home GymAdjustable Pulley System Bowflex Ultimate Home Gym Leg Extension/Leg Curl AttachmentBowflex Ultimate Home Gym Lat Pulldown Low Pulley/Squat StationDefining Your Goals Reaching Your Goals Defining Your GoalsDesigning Your Own Program Exercising Properly Workouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 3 Days Per Week M-W-F Time About 20 MinutesMinute Upper/lower Body WorkoutsFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 MinutesCircuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 MinutesStrength Training Frequency 3 Days Per Week M-W-F Time About 45-60 MinutesChest Exercises Starting PositionMotion Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionFlat Barbell Bench Press Near extensionPulley position Wide only Starting position Key points Shoulder Exercises Starting positionShoulder Exercises Pulley position NarrowScapular Protraction elbow stabilized Pulley position Narrow Starting positionSit up straight and maintain erect posture Pulley position Wide or narrow Starting positionShoulder Rotator Cuff Internal Rotation Scapular DepressionPulley position Wide or narrow Shoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationControl the motion during the entire exercise Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wideLying Front Shoulder Raise Shoulder Flexion elbow stabilized Slowly return to the starting position, arms by your sidesMilitary Press Back of the upper arms Undue stress on the joint capsulePulley position Low pulleys only Key points Rods, directly over the low pulleys, knees bentBack Exercises Lying Shoulder Pullover Shoulder Extension elbow stabilizedWide Pulldowns Shoulder Adduction with elbow flexion Pulley position Lat tower Starting positionBack Exercises Lying Lat PulldownsNarrow Pulldowns Shoulder Extension with elbow flexion Pulley position WideLow Back Extension Seated with hip extension Alternate motionSeated Lat Rows Shoulder Extension with elbow flexion Scapular Retraction Reverse Grip Pulldowns Shoulder Extension with elbow flexionPulley position Lat tower Barbell Bent Over RowPulley position Low pulley Lying Triceps Extension Elbow Extension Arm ExercisesFrench Press Elbow Extension Overhead Lying 45 Degree Triceps Extension Elbow Extension Arm ExercisesTriceps Pushdown Elbow Extension Rope Pushdowns Elbow Extension Single-Arm Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackStanding Biceps Curl Elbow Flexion in supination Seated Triceps Extension Elbow ExtensionKeep elbows at your sides Keep wrists straight Seated Biceps Curl Elbow Flexion in supination Seated Wrist ExtensionSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationLying Biceps Curl Elbow Flexion in supination Reverse Grip Barbell Curls Elbow Flexion in pronationPosition Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionSeated Resisted Oblique Crunch Spinal Flexion with Rotation DiagonalsAbdominal Exercises Reverse Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Extension Leg ExercisesLeg Curl Leg Exercises Squat Knee Extension, Hip Extension, Ankle PlantarflexionLeg Press Hip Extension and Knee Extension Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStanding Hip Flexion With knee flexion Seated Leg Curl Knee Flexion with Hip FlexionStarting position Remove the bench Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsKneeling Leg Kickback Hip extension and knee extension Standing Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Seated Hip Adduction Standing Hip AbductionPulley position Wide Starting position Ankle Inversion Seated Hip AbductionKeep your spine straight and your hips level Ankle Eversion DeadliftStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Introduction65 Bowflex Body Leanness ProgramBody Weight MeasurementsCircumference of Body Parts Women MeasureSkinfold Measurements Measurements67Abdomen Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Suprailium Chest Triceps Abdomen Thigh TotalAge in Years Female Male To Use The NomogramPercent Body-Fat Body Weight Body Fat Weight Lean-Body WeightCalculating Lean Body Mass For ExampleYour Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanAvoid Too Much Stress Superhydrate Your System Week 3 Week 1Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List May I have dinner for lunch and lunch for dinner? YesIs it possible to drink too much water? Is bottled water better than tap water?Larger muscles will make your body firmer and more shapely Your partner should be similar to you in age and conditionMaintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a weekReps Resistance SetsSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Bowflex Ultimate Parts Reference Guide Cable Leg Extension Adjustable Seat Pulley SystemIf so equipped Basic Assembly Principles Before You StartTools You Will Need Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate At this time Squat Platform & FrameComponents for this step Are in Box 3 and Box Components for this Step are in Box Rear LEGFoot Rest Seat Rail Installation Seat InstallationIncline Bench Rest Installation Rail END CAP INSTALLATIONItem #44 Figure L Bench Rest Bracket Installation Three 3 1/4 Washers Installed on the benchBench Item #25 Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyAssembling Your Bowflex Ultimate Lat Assembly LAT Tower AssemblyLAT Tower Installation Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyAssembling Your Bowflex Ultimate Leg Assembly LEG Assembly Extension TubeLEG Extension Foot Tube Components for this step are Leg Extension BoxLEG Extension Seat Installation Installing the LEG Extension Components forThis step are in Leg Locate the following parts Extension BoxInstalling the LEG Extension Attachment Assembling Your Bowflex T-BARCall to Order Week Satisfaction Guarantee Bowflex Ultimate Warranty Registration Card Mrs . Ms . Miss Customer ID from InvoicePlease fold over and tape before mailing Warranty Information Rev AA