Bowflex Revolution - Manual (Page 42)

40
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
START FINISH
START
• Sit on the bench facing away
from the engine.
• Keep your chest up, abs tight
and maintain a slight arch in
lower back.
• Grasp Hand Grips, palms facing
out.
• Raise the Hand Grips to head
level so your elbows are equal to
shoulder level. Keep your palms
facing forward.
• 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 in your
front shoulder muscles.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
7. 8
Success Tips
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
• Keep abdominals tight and maintain good
spinal alignment.
Variation
Remove the long bench pad and slide the
seat toward the engine. Attach the Leg
Press Seat Back to the sliding seat, facing
away from the engine. (Refer to instructions
for attaching the Leg Press Seat Back
accessory.) Sit on the seat, and lean against
the seat back for added stability.
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
START FINISH
START
• Sit on the bench, facing away
from the engine.
• Keep your chest up, abs tight
and maintain a slight arch in
lower back.
• Grasp the Hand Grips, palms
facing back, arms straight at
your sides.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the Start position
next to the torso.
FINISH
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Keep knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.