Barbell Shoulder Shrug Scapular Elevation | Bowflex 2 manual

Shoulder Exercises

SHOULDER SHRUG — Scapular Elevation

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

Pulley position: Narrow or wide.

Starting position:

•Stand on the platform facing the Power Rods. Reach down and grasp the handles with the palms facing each other or facing backward, as 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.

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

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.

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.

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

FINISH

28

Image 30

Bowflex 2 manual Barbell Shoulder Shrug Scapular Elevation, Pulley position Narrow or wide Starting position

Contents

Bowflex Table of Contents Getting To Know Your Machine Bowflex Ultimate Adjusting And Understanding Resistance Using Your MachineWhen You Are Not Using Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex Attachments For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Aerobic Rowing Position Exercising ProperlyWarming Up Performing Your Routine Workouts Minute Better Body Workout Minute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting position Scapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting position Lying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting position Lying LAT Pulldowns Pulley position Wide Starting position Alternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting position Arm Exercises Lying Triceps Extension Elbow Extension Lying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated position Standing Wrist Extension Seated Wrist Curl Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal Flexion Resisted Reverse Crunch Spinal Flexion Pulley position None Starting position Trunk Rotation Abdominal Crunch Spinal Flexion Leg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP Adduction Seated HIP Abduction Ankle Inversion Ankle Eversion Deadlift STIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Two inches below navel belly relaxed MeasurementsTwo inches above navel belly relaxed Record each measurement on your Results Summary Sheet Skinfold Measurements Suprailium Optional Picture Taking Starting body-fat percentage Determining Your Body Fat To Use The Nomogram Calculating Lean Body Mass For Example Your Results Your Results Summary Sheet Guidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Superhydrate Your System Week 3 Eating PlanWeek 1 Week 5 Banana-Orange BagelCereal Chocolate or Vanilla Frozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night Snack Shopping List Staples May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each day Exercise Log 120 Muscle Chart Bowflex