Bowflex Sport - Press, Raise, and Retraction Exercises

43
Shoulder Exercises
Seated Shoulder Press—Shoulder Adduction (and elbow extension)
Front Shoulder Raise—Shoulder Flexion (elbow stabilized)
Muscles worked:
Front Deltoids, Upper Trapezius, and
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on the
floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
• Keep your abdominals tight, and maintain
good spinal alignment.
Muscles worked:
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain
good spinal alignment.
• Keep your knees bent and feet on floor.
• Do not increase the arch in your lower
back as you raise your arms, but keep your
spine steady and tight.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in your
lower back.
• Grasp the Handgrips, palms
facing out.
• Raise the Handgrips to shoulder
level, keeping your palms facing
forward.
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Keep your chest up, abs tight,
and maintain a slight arch in your
lower back.
• Grasp the Handgrips, palms
facing back and arms straight at
your sides.
Action
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension in your
front shoulder muscles.
Action
• Keeping your arms straight,
move them forward, leading with
your forearms, until your arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the Start
position.