Bowflex Revolution XP - Manual (Page 40)

38
Shoulder exercises
Shoulder Extension — (elbows stabilized)
START FINISH
START
• Grasp the Hand Grips, palms
facing down, arms straight and
at approximately a 30° angle
from torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in the
lower back.
• 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.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear Del-
toid; Middle Trapezius; Rhomboids; Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your lats tightened throughout the
motion.
• 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.
Shoulder Shrug — Scapular Elevation
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing each other.
• Let your arms hang at
your sides.
• 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.
FINISH
Muscles worked:
Upper Trapezius
Position:
Standing—facing outward. Seat
removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys / 0
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.