Shoulder Exercises

Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)

Muscles worked:

Rear and Middle Deltoids; Posterior

Rotator Cuff; Upper Latissimus; Teres

Major; Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

Maintain a 90° angle between your upper arms and torso during motion.

Keep knees bent and feet on floor.

To work one arm at a time, place non- working hand on bench to stabilize.

Keep shoulder blades pinched together and maintain good spinal alignment.

START

START

Sit on the bench facing Power Rods®.

Grasp the Hand Grips. Keep palms down and arms straight.

Sit up straight. Bend slightly from hips until arms are in front of body at a 90° angle from torso.

Lift your chest and keep your shoulder blades together.

Keep forearms in line with cables.

FINISH

ACTION

Allowing your arms to bend slowly, move your elbows outwardsandbackwards,keeping a 70-90° angle between your upper arms and torso.

Move until your elbows are slightly behind your shoulders, then slowly reverse back to the Start position.

Keep your shoulder blades tightened throughout motion.

Standing Lateral Shoulder Raise — Shoulder Extension (elbow stabilized)

Muscles worked:

Middle Deltoids; Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Leg Extension:

Removed

Success Tips

Do not swing your arms upward or move your trunk during the motion.

Keep your feet on floor.

START

START

Remove the bench and stand on the platform, straddling the seat rail and facing the Power Rods®.

Grasp the Hand Grips, palms facing each other.

Align your spine and bend forward slightly at the hips (15- 20°).

Let arms hang in line with cables.

Elevate shoulders slightly toward back of head, keeping spine aligned.

FINISH

ACTION

Slowly raise your arms out to your sides, at a 90° angle from your body.

Keep your forearms facing outward throughout the movement.

Slowly return to the Start position without relaxing muscle tension.

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Bowflex ElitePlus manual Shoulder Exercises, Leg Extension