Bowflex Ultimate 2 - Manual (Page 32)

30
Shoulder Exercises
Lying Front Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sit on the bench facing
Power Rod ® units.
• Grasp the Hand Grips,
palms facing down, arms
straight.
• Lie back slowly, supporting
your head on the bench.
• Keep your chest lifted,
maintaining a slight arch
in your lower back.
• Keeping your arms
straight, move them in
an arc upwards until they
are directly over your
shoulders.
• You may perform this
move with both arms
simultaneously or one at a
time.
• With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and
maintain good spinal alignment.
• Do not increase the arch in your
lower back while you are lifting
your arms.
Reverse Fly
— Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
• Sit on the Bench facing the
Power Rod ® units.
• Grasp the Hand Grips ,
palms facing floor, arms
nearly straight.
• Sit up straight and bend
slightly forward from the
hips until arms/cables are in
front of body at a 90˚ angle
from torso.
• Maintaining the bend in
your arms, move your arms
outward and backward.
• When your elbows are
slightly behind your
shoulders, slowly return to
the Start position, keeping
your rear shoulder muscles
tightened throughout
movement.
FINISH
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—
keep your chest lifted.
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned and a
slight arch in your lower back.
• Maintain a 90° angle between
upper arms and torso throughout
exercise.