Bowflex Dumbbell - Shoulder Exercises; Standing Shoulder Press; Lateral Raise

Shoulder Exercises
Standing Shoulder Press
Lateral Raise
START ACTION
START
• Grabthedumbbellswiththe
palmsfacingeachother.
• Standwithyourfeetslightly
widerthanshoulderwidthapart.
• Maintainanerectspinal
alignmentwiththechestlifted,
abstightandaslightcurveinthe
lowerback.
• Raisearmsdirectlyoutward,
thenupward,toapproximately
shoulderheight.
• Liftyourhandandelbowatthe
same speed.
• Doturnorrotateyourarmswhile
raisingthem.
• Keepthesideofyourarm/elbow
facingout/upthroughoutthe
movement.
FINISH
START ACTION
START
• Grabthedumbbellsandstandup
straight.
• Keepyourchestlifted,abstight
andaslightarchinthelower
back.
• Raisethedumbbellstoshoulder
height,keepingyourpalms
facingforward.
• Upperarmsshouldbe90
degreesawayfromyourtorso
andyourelbowsshouldbebent
to90degrees,asshown.
• Straightenyourarmsslowlyover
yourhead,focusingonmoving
yourelbowsupandinward
towardyourears.
• Straightenyourarmsslowlyover
yourhead,focusingonmoving
yourelbowsupandinward
towardyourears.
• Slowlyreturntothestarting
position,keepingtensiononyour
frontshouldermusclesthrough
theentiremotion.
FINISH
Muscles worked
Frontdeltoid,uppertrapsandtriceps
Success tips
• Keepkneesslightlybent.
• Keepabstightandagoodspinal
alignment.
• Donotincreasethearchinthelower
backasyouraiseyourarms.Keep
yourspinesteady.
Muscles worked
Frontandmiddledeltoids
Success tips
• Donotswingthearmsupwardor
movethetrunkduringthemotion.
• Maintaingoodspinalalignment.
Owner’s Manual
30