Bowflex ElitePlus, Assembly Instructions Manual

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37
Shoulder Exercises
Rear Deltoid Rows
— Shoulder Horizontal Abduction (and elbow flexion)
Standing Lateral Shoulder Raise
— Shoulder Extension (elbow stabilized)
START ACTION
START
• Remove the bench and stand on
the platform, straddling the seat
rail and facing the Power Rod®
unit.
• Grasp the Hand Grips, palms facing
each other.
• Align your spine and bend forward
slightly at the hips (15-20°).
• Let arms hang in line with cables.
• Elevate shoulders slightly toward
back of head, keeping spine
aligned.
• Slowly raise your arms out to
your sides, at a 90° angle from
your body.
• Keep your forearms facing
outward throughout the
movement.
• Slowly return to the Start position
without relaxing muscle tension.
FINISH
START ACTION
START
• Sit on the bench facing Power
Rod® unit.
• Grasp the Hand Grips. Keep
palms down and arms straight.
• Sit up straight. Bend slightly from
hips until arms are in front of
body at a 90° angle from torso.
• Lift your chest and keep your
shoulder blades together.
• Keep forearms in line with
cables.
• Allowing your arms to bend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle between
your upper arms and torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
• Keep your shoulder blades
tightened throughout motion.
FINISH
Muscles worked:
Rear and Middle Deltoids; Posterior
Rotator Cuff; Upper Latissimus; Teres
Major; Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain a 90° angle between your
upper arms and torso during motion.
• Keep knees bent and feet on floor.
• To work one arm at a time, place non-
working hand on bench to stabilize.
• Keep shoulder blades pinched
together and maintain good spinal
alignment.
Muscles worked:
Middle Deltoids; Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Leg Extension:
Removed
Success Tips
• Do not swing your arms upward or
move your trunk during the motion.
• Keep your feet on floor.