Bowflex SelectTech BD1090 - Manual (Page 36)

34
Shoulder Exercises
Rear Delt Row
Shrugs
START ACTION
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight and
a slight arch in the lower back.
• Hold the dumbbells naturally to your
sides.
• Raise your shoulders toward the
back of your head, making sure your
neck/head position does not move.
• Slowly return the shoulders to the
starting position, keeping tension
on your upper shoulder and neck
muscles through the entire motion
without slouching or rounding your
upper spine.
FINISH
START ACTION
START
• Stand with your feet approximately
shoulder width apart.
• Grab the dumbbells with your palms
facing back.
• Bend forward at the knees and hips
so that your arms will hang slightly
in front of your knees holding the
dumbbells.
• Keep your head/neck in line with
your spine, as shown.
• Allow your arms to bend as you
move your elbows upward keeping
a 60-80 degree angle between your
arms and your torso.
• Your forearms should always point in
the direction of the dumbbells.
• Move till your elbows are slightly
behind your shoulders, then slowly
reverse the motion, keeping tension
on the rear shoulder muscles during
the entire motion.
FINISH
Muscles worked
Back of the middle deltoid, the rear deltoid,
posterior rotator cuff, trapezius and rhom-
boids.
Success tips
• Keep your spine and hips stable and do not
allow your body to sway during the motion.
• For normal pulling exercises you may
choose to let the shoulder blades float
forward and backward naturally. However,
for more emphasis to the rear deltoid,
keep the shoulder blades pinched together
throughout the movement.
• Keep your abs tight, chest lifted and
maintain a slight arch in your lower back.
Muscles worked
Upper trapezius
Success tips
• Do not bend the neck backward or forward
while raising the shoulders.
• Keep abs tight and a good spinal alignment.
• Make sure both shoulders are raised evenly.