Bowflex Motivator 2 manual Rear Deltoids Middle Deltoids Trapezius Rhomboids

Shoulder Exercises

Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)

Muscles worked:

Front and Middle Deltoids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor.

•Keep abdominals tight and maintain good spinal alignment.

•Do not increase the arch in your lower back while you are lifting your arms.

START

START

•Sit on the bench facing Power Rod® unit.

•Grasp the Hand Grips, palms facing down, arms straight.

•Lie back slowly, supporting your head on the bench.

•Keep your chest lifted, maintaining a slight arch in your lower back.

FINISH

ACTION

•Keeping your arms straight, move them in an arc upwards until they are directly over your shoulders.

•You may perform this move with both arms simultaneously or one at a time.

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

Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked:

Rear Deltoids; Middle Deltoids;

Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Do not lose spinal alignment—keep your chest lifted.

•Keep knees bent and feet flat on floor.

•Keep your spine aligned and a slight arch in your lower back.

•Maintain a 90° angle between upper arms and torso throughout exercise.

START

START

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

•Grasp the Hand Grips , palms facing floor, arms nearly straight.

•Sit up straight and bend slightly forward from the hips until arms/ cables are in front of body at a 90˚ angle from torso.

FINISH

ACTION

•Maintaining the bend in your arms, move your arms outward and backward.

•When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement.

Shoulder Exercises 39