Bowflex Revolution - Manual (Page 49)

47
Shoulder Exercises
Standing Cablecross Rear Deltoid Row — Shoulder Horizontal Abduction (and elbow flexion)
START FINISH
START
• Grab the opposite side handles 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 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
shoulder blades.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior Rotator
Cuff; Upper Lats; Teres Major; Rhomboids;
Trapezius. Also ankles, knees, hips and
core in stabilization.
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; keep your
spine stable and tight.
Standing Shoulder Extension — Elbow Stabilization
START FINISH
START
• Stand on the platform facing the
engine
• Grasp the Hand Grips with a
Hammer Type grip, arms straight,
at approximately a 45° angle in
front of the torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in the
low back.
• Initiate the movement by
pinching the shoulderblades
together.
• Continue movement by moving
your hands in an arc downward,
along your sides, until your hands
are level with your hips.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Rear Deltoids; Teres Major; Rhomboids;
Middle Trapezius; Triceps. 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 knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Release your shoulderblades at the end
of each rep, and initiate each new rep by
retracting your shoulderblades.