Bowflex Ultimate 2 - Manual (Page 29)

27
Shoulder Exercises
Seated Shoulder Press
— Shoulder Adduction (and elbow extension)
START ACTION
START
• Sit on the bench facing
away from the Power Rod ®
units.
• 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:
Hand Grips
Pulleys:
Chest Bar
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
Front Shoulder Raise
— Shoulder Flexion (elbow stabilized)
START ACTION
START
• Sit on the bench, facing
away from the Power Rod ®
units.
• 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:
Hand Grips
Pulleys:
Chest Bar
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.