Bowflex Dumbbell - Rear Delt Row; Shrugs

Shoulder Exercises
Rear Delt Row
Shrugs
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naturallyto
yoursides.
• Raiseyourshoulderstowardthe
backofyourhead,makingsure
yourneck/headpositiondoesnot
move.
• Slowlyreturntheshouldersto
thestartingposition,keeping
tensiononyouruppershoulder
andneckmusclesthroughthe
entiremotionwithoutslouching
orroundingyourupperspine.
FINISH
START ACTION
START
• Standwithyourfeet
approximatelyshoulderwidth
apart.
• Grabthedumbbellswithyour
palmsfacingback.
• Bendforwardatthekneesand
hipssothatyourarmswillhang
slightlyinfrontofyourknees
holdingthedumbbells.
• Keepyourhead/neckinlinewith
yourspine,asshown.
• Allowyourarmstobendas
youmoveyourelbowsupward
keepinga60-80degreeangle
betweenyourarmsandyour
torso.
• Yourforearmsshouldalwayspoint
inthedirectionofthedumbbells.
• Movetillyourelbowsareslightly
behindyourshoulders,then
slowlyreversethemotion,
keepingtensionontherear
shouldermusclesduringthe
entiremotion.
FINISH
Muscles worked
Backofthemiddledeltoid,thereardel-
toid,posteriorrotatorcuff,trapeziusand
rhomboids.
Success tips
• Keepyourspineandhipsstableanddo
notallowyourbodytoswayduringthe
motion.
• Fornormalpullingexercisesyoumay
choosetolettheshoulderblades
floatforwardandbackwardnaturally.
However,formoreemphasistothe
reardeltoid,keeptheshoulderblades
pinchedtogetherthroughoutthe
movement.
• Keepyourabstight,chestliftedand
maintainaslightarchinyourlower
back.
Muscles worked
Uppertrapezius
Success tips
• Donotbendtheneckbackwardor
forwardwhileraisingtheshoulders.
• Keepabstightandagoodspinal
alignment.
• Makesurebothshouldersareraised
evenly.
Owner’s Manual
32