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Shoulder Exercises

Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips & core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

START

FINISH

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•Keep shoulder muscles tight, limit and control your range of motion.

•Keep knees slightly bent and feet flat on the floor.

•Keep abdominals tight and maintain good spinal alignment.

•Do not increase the arch in your low back as you raise your arms; keep your spine stable and tight.

•Do not allow your body to side bend during the motion.

START

•Grasp the handles so the cables are in line close to the front of your forearms and palms facing forward.

•Stand with feet flat on the platform, knees slightly bent.

•Keep chest up, abs tight and maintain a slight arch in the low back.

•Raise one hand grip to head level so your elbow is equal to shoulder level, keeping the palms facing forward, while the other arm is extended upward over your head.

FINISH

•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.

Shoulder Internal Rotation with 90˚ of Abduction

Muscles worked:

Subscapularis Middle\Inferior fibers; Pectoralis Major

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

1

START

FINISH

Success Tips

•Control the motion during the entire exercise. Do not use momentum.

•Do not rotate your spine to gain additional range of motion. Try for pure rotation of your shoulder— more is not better.

•Use light resistance to perform 12-15 perfect repetitions.

START

•Grasp the HandGrip and position your upper arm 90 degrees away from your side.

•Stand up straight with chest lifted, slight arch in the lower back and shoulder blades retracted.

•Moving the arm of the machine to different positions above your shoulder will alter the resistance application to the muscle.

•Distance yourself from the arm of the machine to eliminate slack in the cable\handgrip.

FINISH

•Rotate your forearm forward then down, keeping your upper arm stable.

•Do not let your arm move closer to your side during the motion.

•Slowly return to the Start position.

•Repeat with the other arm after you have completed the set.

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Bowflex RevolutionXP manual Subscapularis Middle\Inferior fibers Pectoralis Major
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RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.
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