Shoulder Exercises

Shoulder Extension — (elbows stabilized)

Muscles worked:

Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•Keep knees bent and feet flat on floor.

•Keep your lats tightened throughout the mo- tion.

•Keep abdominals tight and maintain good spinal alignment.

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

START

•Sit on the bench facing Power Rod® unit.

•Grasp the Hand Grips, palms facing down, arms straight and at approximately a 45° angle from torso.

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

ACTION

•Initiate movement by pinching shoulder blades together.

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

•With controlled movement, slowly return to the Start position.

Shoulder Shrug — Scapular Elevation

Muscles worked:

Upper Trapezius

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep abdominals tight and maintain good spinal alignment.

•Do not bend your neck or slouch during this exercise.

•Raise shoulders evenly.

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

START

START

•Stand on the platform, facing the Power Rod® unit.

•Reach down and grasp the Hand Grips, palms facing each other.

•Let your arms hang at your sides.

FINISH

ACTION

•Slowly raise your shoulders towards 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.

Shoulder Exercises 37

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Bowflex Motivator 2 Upper Trapezius, Stand on the platform, facing the Power Rod unit, Let your arms hang at your sides
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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