Bowflex ULTIMATE 2, Owner'S Manual And Fitness Manual

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30
Shoulder Exercises
Lying Front Shoulder Raise
— Shoulder Flexion (elbows stabilized)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod
®
units.
s 'RASPTHE(AND'RIPS
palms facing down, arms
straight.
s ,IEBACKSLOWLYSUPPORTING
your head on the bench.
s +EEPYOURCHESTLIFTED
maintaining a slight arch
in your lower back.
s +EEPINGYOURARMS
straight, move them in
an arc upwards until they
are directly over your
shoulders.
s 9OUMAYPERFORMTHIS
move with both arms
simultaneously or one at a
time.
s 7ITHCONTROLLEDMOVEMENT
slowly return to the Start
position.
FINISH
Muscles worked:
&RONTAND-IDDLE$ELTOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPABDOMINALSTIGHTAND
maintain good spinal alignment.
s $ONOTINCREASETHEARCHINYOUR
lower back while you are lifting
your arms.
Reverse Fly
— Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
s 3ITONTHE"ENCHFACINGTHE
Power Rod
®
units.
s 'RASPTHE(AND'RIPS
palms facing floor, arms
nearly straight.
s 3ITUPSTRAIGHTANDBEND
slightly forward from the
hips until arms/cables are in
front of body at a 90˚ angle
from torso.
s -AINTAININGTHEBENDIN
your arms, move your arms
outward and backward.
s 7HENYOURELBOWSARE
slightly behind your
shoulders, slowly return to
the Start position, keeping
your rear shoulder muscles
tightened throughout
movement.
FINISH
Muscles worked:
2EAR$ELTOIDS-IDDLE$ELTOIDS
Trapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTLOSESPINALALIGNMENTˆ
keep your chest lifted.
s +EEPKNEESBENTANDFEETFLAT
on floor.
s +EEPYOURSPINEALIGNEDANDA
slight arch in your lower back.
s -AINTAINA—ANGLEBETWEEN
upper arms and torso throughout
exercise.