Shoulder Exercises | Bowflex Strength Training System guide

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Shoulder Exercises

LYING FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized)

Muscles worked: This exercise emphasizes the front portion of the shoulder muscles (front deltoids as well as the front part of the middle deltoids).

Starting position:

•Sit on the bench facing the power rods, knees bent and feet flat on the platform.

•Grasp the handles, with your arms straight and your palms facing down. Lie back completely so that your head is supported by the bench.

•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

Action:

•You may move your arms alternately or together.

•Keeping them straight, move your arms in an arc upwards and then directly over your shoulders. •Slowly return to the starting position, arms by your sides.

Key points:

•Keep the chest lifted and the abdominals tightened throughout the entire motion. Maintain good spi- nal alignment.

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

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Bowflex Strength Training System manual Shoulder Exercises

Contents

Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing Platform Using Your Power Rod ResistanceAdjusting Understanding Resistance Machine Using Your Machine Workout Bench Mounting The InclineBench Position Maintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl Attachment For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own Program Working Out Cool Down Warming UpBreathing Performing Your Routine Workouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General Conditioning Minute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Body Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 Minutes Strength Training Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes Chest Exercises Starting positionMotion Key points Start ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular Depression Shoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wrist Abdominal Exercises Abdominal Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch Spinal Trunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat Tower Standing HIP Extension Knee flexed Lying LEG Extension Standing HIP Abduction Seated HIP Adduction Standing HIP Extension Knee stabilized Exercise Log 120 Muscle Chart Bowflex Motivator