Bowflex 51370 manual Barbell Shoulder Shrug Scapular Elevation, Pulley position Narrow or wide

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Shoulder Exercises

		Shoulder Shrug Scapular Elevation
		Shoulder Shrug Scapular Elevation
		Muscles worked: The primary muscles	Key points:
		emphasized are the upper trapezius and	• Do not bend the neck backward or forward while
		associated smaller muscles of the region.	raising the shoulders.
		Pulley position: Narrow or wide.	• Do not slouch upon lowering the shoulders
		Pulley position: Narrow or wide.	• Keep the spine in erect alignment throughout the
			entire motion.
		Starting position:	• Make sure both shoulders raise evenly.
		• Stand on the platform facing the Power Rods®.
		Reach down and grasp the handles with the
		palms facing each other or facing backward, as
START		comfort dictates.
		comfort dictates.
		• Let your arms hang extending in the direction of
		the pulleys.

Motion:

•Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

•Slowly allow the shoulders to return downward without slouching or rounding the upper spine.

FINISH

Barbell Shoulder Shrug Scapular Elevation

Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region.

Pulley position: Low pulleys only.

Starting position:

•Stand on the platform facing the Power Rods®. Reach down and grasp the bar with a grip width slightly wider than shoulders, palms facing toward the back.

Key points:

•Do not bend the neck backward or forward while raising the shoulders.

•Do not slouch upon lowering the shoulders

•Keep the spine in erect alignment throughout the entire motion.

•Make sure both shoulders raise evenly.

START

Motion:

•Raise your shoulders toward the back of your head, making sure your neck/head position does not move.

•Slowly allow the shoulders to return downward without slouching and rounding the upper spine.

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents Important Safety Precautions This machine is meant for individual consumer useEllington Darden Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide With all of the fitness choices available today, weUsing Your Machine Power Rod ResistanceWorkout Bench Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Free SlidingOr any exercise where your palm is facing down Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex Ultimate Home Gym Leg Press Belt 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 GymBowflex Ultimate Home Gym Lat Pulldown Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Low Pulley/Squat StationDefining Your Goals Defining Your Goals Reaching Your GoalsDesigning Your Own Program Exercising Properly Advanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days Per Week M-W-F Time About 20 MinutesWorkouts Minute Upper/lower BodyFrequency 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 MinutesMotion Chest ExercisesStarting Position Optional motionsChest Exercises If at all Pulley position Narrow only Starting positionPulley position Wide only Flat Barbell Bench PressNear extension Starting position Key pointsShoulder Exercises Starting positionShoulder Exercises Pulley position Narrow Sit up straight and maintain erect posture Scapular Protraction elbow stabilized Pulley position Narrow Starting position Pulley position Wide or narrow Starting positionScapular Depression Shoulder Rotator Cuff Internal RotationPulley position Wide or narrow Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedControl 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 sidesPulley position Low pulleys only Key points Military PressBack of the upper arms Undue stress on the joint capsule Rods, directly over the low pulleys, knees bentWide Pulldowns Shoulder Adduction with elbow flexion Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Pulley position Lat tower Starting positionNarrow Pulldowns Shoulder Extension with elbow flexion Back ExercisesLying Lat Pulldowns 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 flexionBarbell Bent Over Row Pulley position Lat towerPulley position Low pulley Arm Exercises Lying Triceps Extension Elbow ExtensionFrench Press Elbow Extension Overhead Arm Exercises 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 Standing Biceps Curl Elbow Flexion in supinationKeep elbows at your sides Keep wrists straight Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supinationSeated position Standing Wrist Extension Seated Wrist CurlStanding Wrist Curl Reverse Curl Elbow Flexion in pronationPosition Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation Pulley position Low pulley Starting positionBarbell Curls Elbow Flexion in supination Seated Resisted Oblique Crunch Spinal Flexion with Rotation Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion DiagonalsResisted Reverse Crunch Spinal Flexion Abdominal ExercisesReverse Crunch Spinal Flexion Pulley position NoneTrunk Rotation Keep both elbows slightly straightLeg Exercises Leg ExtensionLeg Curl Leg Press Hip Extension and Knee Extension Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Remove the bench and unlock the rowing seatLying Prone Leg Curl Knee flexion Standing Hip Extension Knee stabilized in flexionStarting position Remove the bench Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Remove the bench, unlock the seatLying Leg Extension Knee Flexion with Hip Flexion Pulley position Narrow Key pointsStanding Leg Kickback Hip extension and knee extension Kneeling Leg Kickback Hip extension and knee extensionThis area do it to strengthen and build these muscles Standing Hip Abduction Seated Hip AdductionPulley position Wide Starting position Seated Hip Abduction Ankle InversionKeep 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 ProgramCircumference of Body Parts Body WeightMeasurements Women MeasureMeasurements67 Skinfold MeasurementsAbdomen Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Suprailium Chest Triceps Abdomen Thigh TotalTo Use The Nomogram Age in Years Female MalePercent Body-Fat Calculating Lean Body Mass Body WeightBody Fat Weight Lean-Body Weight For ExampleYour Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumAvoid Too Much Stress Superhydrate Your System Week 1 Week 3Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one mealShopping List Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Yes 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 conditionEat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Train on Bowflex at least twice a weekSets Reps ResistanceSets Reps Resistance Muscle Chart Rev AA Page Page Assembly Instructions Cable Leg Extension Adjustable Seat Pulley System Bowflex Ultimate Parts Reference GuideIf so equipped Tools You Will Need Basic Assembly PrinciplesBefore You Start Before You AssembleBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Squat Platform & Frame At this timeComponents for this step Are in Box 3 and Box Rear LEG Components for this Step are in BoxFoot Rest Seat Rail Installation Seat InstallationRail END CAP INSTALLATION Incline Bench Rest InstallationItem #44 Figure L Bench Item #25 Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Components for this step are in Box 3 & BoxBowflex Ultimate Lat Assembly Parts Reference Guide Lat AssemblyLAT Tower Installation Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly Please go to on To finish assemblyBowflex Ultimate Leg Assembly Parts Reference Guide Leg AssemblyLEG Extension Foot Tube Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube Components for this step are Leg Extension BoxThis step are in Leg LEG Extension Seat InstallationInstalling the LEG Extension Components for 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