Bowflex Revolution - Manual (Page 48)

46
Shoulder Exercises
Standing Front Shoulder Raise — Shoulder Flexion
START FINISH
• Stand on the platform facing
away from the engine.
• Grasp the Hand Grips with the
palms facing backward.
• Stand with feet flat on the
platform, knees slightly bent and
arms to your sides.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder level.
• Arms may be moved together or
alternately
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
Muscles worked:
Deltoids. Also ankles, knees, hips and core
in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 or 9
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 Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Grasp the Hand Grips so your palms
are facing down and arms are straight.
• Stand with feet flat on the floor, knees
slightly bent facing the engine.
• Keep chest up, abs tight, maintain a
slight arch in the low back and keep
your shoulderblades pinched together.
• Lean back slightly at the hips so that
the cables are in line with your arms
and shoulders.
• Allowing your arms to bend
slowly, move your elbows out
and backward keeping a 70°-90°
angle between your upper arms
and your torso.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the Start
position, keeping tension on the
shoulderblades.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator Cuff;
Upper Lats; Teres Major; Rhomboids; Trapezius.
Also ankles, knees, hips and core in stabiliza-
tion.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stabilize body from your feet all the way up
through your trunk.
• Keep shoulder and upper back muscles tight.
Limit and control your range of motion.
• Keep knees slightly bent and feet flat on the
floor, stagger your foot position for added
stability.
• Keep abdominals tight and maintain good
spinal alignment.
• Do not increase the arch in your low back
as you move your arms, but keep your spine
stable and tight.
START FINISH