Bowflex 003-3211-120108A manual Shoulder Exercises, Front Deltoids, Upper Trapezius, Triceps

Exercises

Shoulder Exercises

Seated Shoulder Press - Shoulder Adduction (and elbow extension)

Muscles Worked

Front Deltoids, Upper Trapezius, Triceps

Machine Set-Up

• Adjust to Flat Bench Back position

• Chest Bar pulleys

• Handgrips

•Attach the clips to the Power Rod®

resistance rods

Success Tips

• Keep your knees bent and your feet flat on the floor.

•Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

• Keep your abdominals tight and maintain good spinal alignment.

•Keep tension in your front shoulder

muscles when you return to the starting position.

Front Shoulder Raise - Shoulder Flexion (elbow stabilized)

Muscles Worked

Front and Middle Deltoids

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod® resistance rods.

Success Tips

• Keep your abdominals tight and maintain good spinal alignment with a slight arch in your lower back.

• Keep your knees bent and your feet flat on the floor.

• Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight.

• Your arms may be moved alternately or together.

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Owner’s Manual