Bowflex Ultimate 2 - Manual (Page 30)

28
Shoulder Exercises
Shoulder Extension
— (elbows stabilized)
START ACTION
START
• Sit on the bench facing
Power Rod ® units.
• Grasp the Hand Grips,
palms facing down,
arms straight and at
approximately a 45° angle
from torso.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
• Initiate movement by
pinching shoulder blades
together.
• Continue movement by
moving your hands in an
arc downward, along your
sides, until hands are level
with hips.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhom-
boids; Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your lats tightened
throughout the motion.
• Keep abdominals tight and
maintain good spinal alignment.
• Release your shoulder blades at
the end of each rep and initiate
new rep by retracting your
shoulder blades.
Shoulder Shrug
— Scapular Elevation
START ACTION
START
• Stand on the platform,
facing the Power Rod ®
units.
• Reach down and grasp the
Hand Grips, palms facing
each other.
• Let your arms hang at
your sides.
• Slowly raise your shoulders
towards the back of your
head, keeping your neck
and head still.
• Slowly reverse back to the
Start position, keeping your
upper trapezius muscles
tight throughout the
motion.
FINISH
Muscles worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep abdominals tight and
maintain good spinal alignment.
• Do not bend your neck or slouch
during this exercise.
• Raise shoulders evenly.
• For variation, try this exercise
bent forward slightly from the
hips.