Bowflex ULTIMATE 2, Owner'S Manual And Fitness Manual

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26
Shoulder Exercises
Rear Deltoid Rows
— Shoulder Horizontal Abduction (and elbow flexion)
START ACTION
START
s 3ITONTHEBENCHFACING
Power Rod
®
units.
s 'RASPTHE(AND'RIPS+EEP
palms down and arms
straight.
s 3ITUPSTRAIGHT"ENDSLIGHTLY
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
s ,IFTYOURCHESTANDKEEPYOUR
shoulder blades together.
s +EEPFOREARMSINLINEWITH
cables.
s !LLOWINGYOURARMSTOBEND
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms
and torso.
s -OVEUNTILYOURELBOWS
are slightly behind your
shoulders, then slowly
reverse back to the Start
position.
s +EEPYOURSHOULDERBLADES
tightened throughout
motion.
FINISH
Muscles worked:
2EARAND-IDDLE$ELTOIDS0OSTERIOR
Rotator Cuff; Upper Latissimus;
4ERES-AJOR4RAPEZIUS2HOMBOIDS
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINA—ANGLEBETWEEN
your upper arms and torso during
motion.
s +EEPKNEESBENTANDFEETONFLOOR
s 4OWORKONEARMATATIMEPLACE
non-working hand on bench to
stabilize.
s +EEPSHOULDERBLADESPINCHED
together and maintain good
spinal alignment.
Standing Lateral Shoulder Raise
— Shoulder Abduction (elbow stabilized)
START ACTION
START
s 2EMOVETHEBENCHANDSTAND
on the platform, straddling the
seat rail and facing the Power
Rod
®
units.
s 'RASPTHE(AND'RIPSPALMS
facing each other.
s !LIGNYOURSPINEANDBEND
forward slightly at the hips
(15-20°).
s ,ETARMSHANGINLINEWITH
cables.
s %LEVATESHOULDERSSLIGHTLY
toward back of head, keeping
spine aligned.
s 3LOWLYRAISEYOURARMSOUT
to your sides, at a 90° angle
from your body.
s +EEPYOURFOREARMSFACING
outward throughout the
movement.
s 3LOWLYRETURNTOTHE3TART
position without relaxing
muscle tension.
FINISH
Muscles worked:
-IDDLE$ELTOIDS5PPER4RAPEZIUS
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s $ONOTSWINGYOURARMSUPWARD
or move your trunk during the
motion.
s +EEPYOURFEETONFLOOR