Bowflex Sport - Lying Front Shoulder Raise; Reverse Fly

46
Shoulder Exercises
Lying Front Shoulder Raise—Shoulder Flexion (elbows stabilized)
Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles Worked:
Front and Middle Deltoids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not increase the arch in your lower
back while you are lifting your arms.
Muscles Worked:
Rear Deltoids, Middle Deltoids,
Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—keep your
chest lifted.
• Keep your knees bent and feet flat on the
floor.
• Keep your spine aligned and a slight arch
in your lower back.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing down, arms straight.
• Lie back slowly, supporting your
head on the Bench.
• Keep your chest lifted, main
-
taining a slight arch in your lower
back.
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing floor, arms nearly straight.
• Sit up straight, and bend slightly
forward from the hips until your
arms and the cables are in front
of your body at a 90
o
angle from
your torso.
Action
• Keeping your arms straight, move
them in an arc upward until they
are directly over your shoulders.
• You may perform this move with
both arms simultaneously or one
at a time.
• With controlled movement,
slowly return to the Start
position.
Action
• Maintaining the bend in your
arms, move your arms outward
and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.