Bowflex Dumbbell - Seated Overhead Press; Front Raise

Shoulder Exercises
Seated Overhead Press
Front Raise
START ACTION
START
• Grabthedumbbellsandstandup
straight.
• Feetshouldbeapproximately
shoulderwidthapart.
• Keepyourchestlifted,abstight
andaslightarchinthelower
back.
• Holdthedumbbellsinfrontof
youwithyourpalmsfacingback.
• Keepthearmsstraightandthe
palmsfacingdown,moveyour
armsforwardandthenupward
toshoulderheight.
• Slowlyreturntothestarting
position,keepingtensiononyour
frontshouldermusclesthrough
theentiremotion.
FINISH
START ACTION
START
• Grabthedumbbellsandsit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.
• Slowlyreturntothestarting
position,keepingtensiononyour
frontshouldermusclesthrough
theentiremotion.
FINISH
Muscles worked
Frontdeltoid
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
you spine steady.
Muscles worked
Frontdeltoid,uppertrapsandtriceps
Success tips
• Keepfeetflatontheflooranddirectly
underyourknees.
• Keepabstightandagoodspinal
alignment.
• Donotincreasethearchinthelower
backasyouraiseyourarms.Keep
you spine steady.
Owner’s Manual
31