Bowflex Revolution - Manual (Page 47)

45
Shoulder Exercises
Standing Shoulder Press — Shoulder Abduction (and elbow extension)
START FINISH
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms and palms
face forward.
• Stand with feet flat on the
platform, knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Raise the hand grips to head
level so your elbows are equal to
shoulder level, keeping the 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 on
the front shoulder muscles
throughout the motion.
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder muscles tight. Limit and
control your range of motion.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.
Standing Shoulder Press w/ Alternating Motion — Shoulder Abduction (and elbow extension)
START FINISH
START
• Grasp the Hand Grips so the cables
are in line close to the front of your
forearms and palms face forward.
• Stand with feet flat on the platform,
knees slightly bent.
• Keep chest up, abs tight and maintain a
slight arch in the low back.
• Raise one hand grip to head level so
your elbow is equal to shoulder level,
keeping the palms facing forward,
while the other arm is extended upward
over your head.
• Straighten one arm slowly over
your head, focusing on moving
your elbow up and inward
toward your ear.
• Lower the opposite arm so that
your elbow is slightly below or
equal to your shoulder.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
FINISH
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder muscles tight. Limit and
control your range of motion.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.
• Do not allow your body to bend
sideways during the motion.
START FINISH