Shoulder Exercises

Shoulder Extension—(elbows stabilized)

Muscles Worked:

Latissimus Dorsi, Teres Major, Rear

Deltoid, Middle Trapezius, Rhomboids,

and Triceps

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

Keep your knees bent and feet flat on the floor.

Keep your lats tightened throughout the motion.

Keep your abdominals tight, and main- tain good spinal alignment.

Release your shoulder blades at the end of each rep, and initiate new rep by retracting your shoulder blades.

START

Start

Sit on the Bench, facing the Power Rod® unit.

Grasp the Handgrips, palms facing down, arms straight and at approximately a 45o angle from your torso.

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

FINISH

Action

Initiate movement by pinching your shoulder blades together.

Continue the movement by moving your hands in an arc downward along your sides until your hands are level with your hips.

With controlled movement, slowly return to the Start position.

Shoulder Shrug—Scapular Elevation

Muscles Worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

Keep your abdominals tight, and main- tain good spinal alignment.

Do not bend your neck or slouch during this exercise.

Raise your shoulders evenly.

For variation, try this exercise bent forward slightly from the hips.

START

Start

Straddle the Seat Rail, facing the Power Rod® unit.

Reach down and grasp the Handgrips, palms facing each other.

Let your arms hang at your sides.

FINISH

Action

Slowly raise your shoulders toward the back of your head, keeping your neck and head still.

Slowly reverse back to the Start position, keeping your upper trapezius muscles tight throughout the motion.

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Bowflex Blaze manual Shoulder Extension-elbows stabilized, Shoulder Shrug-Scapular Elevation