Bowflex PR1000 - Front Shoulder Raise; Crossover Seated Rear Deltiod Rows

Exercises
Front Shoulder Raise - Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your abdominals tight and maintain good spinal
alignment with a slight arch in your lower back.
• Keep your knees bent and your feet at on the oor.
• Do not increase the arch in your lower back as you
raise your arms, but keep your spine steady and tight.
• Your arms may be moved alternately or together.
Shoulder Exercises
Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper
Latissimus, Teres Major, Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso throughout the motion.
• Keep your knees bent and your feet at on the oor.
• To work one arm at a time place the non-working hand
on the bench to stabilize.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.
Owner’s Manual
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