Bowflex Strength Training System manual Shoulder Extension elbows stabilized

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Shoulder Exercises

SHOULDER EXTENSION (elbows stabilized)

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid mus- cles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.

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 towards the floor.

•Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.

Action:

•Initiate the movement by “pinching” your shoulder blades together.

•Continuethemovementbymovingyourhandsinanarcdownwardandbackwardtowardsyourhips. •Slowly return to the starting position.

Key points:

•Do not lose spinal alignment - keep chest lifted. •Keep the lats tightened throughout the entire motion.

•Releaseyourshoulderbladesattheendofeachrepandinitiateeachnewrepbyretractingyour shoul- der blades.

START

SHOULDER SHRUG - Scapular Elevation

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

Starting position:

•Standontheplatformfacingthepowerrods.Reachdownandgraspthehandleswiththepalmsfacing each other or facing backward, whichever is more comfortable.

•Let your arms hang extending in the direction of the pulleys.

Action:

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

•Slowly reverse the motion, keeping the upper trapezius muscles tight during the entire motion.

Key points:

•Do not bend the neck backwards or forwards while raising the shoulders. •Do not slouch upon lowering the shoulders.

•Keep the spine in good alignment throughout the entire motion. •Make sure both shoulders raise evenly.

•For a variation, bend forward slightly from the hips, not the spine.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Body BuildingDAY 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 MinutesMotion Chest ExercisesStarting position Key pointsONE ARM Seated FLY StartAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Lying LAT Pulldowns Modified Back ExercisesFunctional LOW Back Extension Seated with hip extension 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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