Shoulder Exercises
Shoulder Extension – Elbows Stabilized
Muscles worked:
Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
START |
| FINISH |
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BeforeYou Begin:
Remove Leg Extension and seat.
Key Points:
•Do not lose spinal alignment, keep chest lifted.
•Keep lats tightened throughout entire motion.
•Release shoulder blades at end of each rep. Initiate new rep by retracting shoulder blades.
START
•Stand on platform, facing machine, knees slightly bent, feet flat on floor.
•Grasp hand grips with palms facing floor.
•Tighten trunk muscles to stabi- lize spine while maintaining a slight arch in lower back.
ACTION
•Initiate by pinching shoulder blades together.
•Continue movement by moving hands in an arc, down and back toward hips.
•Slowly return to start position.
Shoulder Shrug – Scapular Elevation
Muscles worked:
Upper trapezius and associated smaller muscles of region.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
START |
| FINISH |
|
|
|
Remove Leg Extension and seat.
Key Points:
•Do not bend neck backward or forward while raising shoulders.
•Do not slouch upon lowering shoulders.
•Keep spine in good alignment through entire motion.
•Make sure both shoulders raise evenly.
•For variation, bend forward slightly from hips, not spine.
START
•Stand on platform facing machine.
•Reach down and grasp hand grips with palms facing away.
•Let arms hang, extending toward pulleys.
ACTION
•Raise shoulders toward back of head, making sure neck/head does not move.
•Slowly reverse motion, keeping upper trapezius muscles tight.
Bowflex Xceed™ Owner’s Manual | 27 |
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