Shoulder Exercises

 

27

 

 

Seated Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

START

FINISH

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

Pulley position: Narrow.

Starting position:

Sit on the bench facing the Power Rods®, knees bent and your feet on the platform.

Spread the cuff from the handle and slide it over the opposite forearm near the elbow (left handle over right forearm and vice versa).

Sit up straight and maintain erect posture.

Motion:

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

At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent the cuffs from sliding to your wrists.

Slowly bring your arms into the starting position near your sides without relaxing.

Key points:

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

Scapular Protraction (elbow stabilized)

START

Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the upper rib cage, and are involved in pushing and overhead movements.

Pulley position: Wide or narrow

Starting position:

Seated in the 45 degree position, reach straight behind your body, grasp the handles with an overhand grip, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.

Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

Keeping your arms straight and pointing the same direction of the cables, slowly move your shoulder blades forward off of the bench, as if shoving your arms straight ahead.

Slowly return to the starting position without bending your arms.

Key points:

Maintain a 90 degree angle between upper arms and your torso throughout the exercise.

Keep your elbows straight.

Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in your lower back at all times.

FINISH

Page 27
Image 27
Bowflex 51370 manual Scapular Protraction elbow stabilized, Pulley position Narrow Starting position

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.