Bowflex Strength Training System manual Shoulder Exercises

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Shoulder Exercises

REAR DELTOID ROWS - Shoulder Horizontal Abduction (and elbow flexion)

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).

Starting position:

•Sit on the bench facing the power rods, knees bent and your feet on the platform.

•Cross the handles and grasp them 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 are in front of body at a 90 degree angle to your torso.

•Lift your chest and pinch your shoulder blades together.

Action:

•Allowing your arms to bend as you go, move your elbows outward and backwards keeping a 90 degree angle between your upper arms and the sides of your torso.

•Your forearms always point in the direction of the cables.

•Moveuntilyourelbowsareslightlybehindyourshoulders,thenslowlyreversethemotionkeepingthe 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. •Keepshoulderblades“pinched”togetherandmaintaingoodspinalalignmentduringtheentireexer-

cise.

•To work one arm at a time, place non-working hand on top of the bench for additional stabilization.

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LATERAL SHOULDER RAISE - Shoulder Abduction (elbow stabilized)

Muscles worked - This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the upper trapezius muscles.

Starting position:

•Remove the bench and stand on the platform straddling the rail and facing the power rods. •Grasp the handles with palms facing towards each other.

•Attain good spinal posture and bend forward slightly at the hip (15 to 20 degrees) by keeping your spine straight and sticking your rear end out. Do not bend at your waist.

•Let your arms hang directly in line with the cables.

•Elevate your shoulders very slightly toward the back of your head.

Action:

•Raise your arms directly out to the sides to almost shoulder level.

•Keep the side of your arm/elbow facing out/up throughout the movement. •Slowly bring your arms into the starting position without relaxing.

Key points:

•DO NOT swing the arms upward or move the trunk during the motion.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Circuit 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 Key pointsAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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