Bowflex ULTIMATE 2 - Shoulder Extension; Shoulder Shrug

26
Shoulder Exercises
Rear Deltoid Rows — Shoulder Horizontal Abduction (and elbow flexion)
START ACTION
START
• Sitonthebenchfacing
Power Rod
®
units.
• GrasptheHandGrips.Keep
palms down and arms
straight.
• Situpstraight.Bendslightly
forward from hips until arms
are in front of body at a 90°
angle from torso and in line
toward the pulley.
• Liftyourchestandkeepyour
shoulder blades together.
• Keepforearmsinlinewith
cables.
• Allowingyourarmstobend
slowly, move your elbows
outwards and backwards,
keeping a 70-90° angle
between your upper arms
and torso.
• Moveuntilyourelbows
are slightly behind your
shoulders, then slowly
reverse back to the Start
position.
• Keepyourshoulderblades
tightened throughout
motion.
FINISH
Muscles worked:
RearandMiddleDeltoids;Posterior
Rotator Cuff; Upper Latissimus;
TeresMajor;Trapezius;Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintaina90°anglebetween
your upper arms and torso during
motion.
• Keepkneesbentandfeetonfloor.
• Toworkonearmatatime,place
non-working hand on bench to
stabilize.
• Keepshoulderbladespinched
together and maintain good
spinal alignment.
Standing Lateral Shoulder Raise — Shoulder Abduction (elbow stabilized)
START ACTION
START
• Removethebenchandstand
on the platform, straddling the
seat rail and facing the Power
Rod
®
units.
• GrasptheHandGrips,palms
facing each other.
• Alignyourspineandbend
forward slightly at the hips
(15-20°).
• Letarmshanginlinewith
cables.
• Elevateshouldersslightly
toward back of head, keeping
spine aligned.
• Slowlyraiseyourarmsout
to your sides, at a 90° angle
from your body.
• Keepyourforearmsfacing
outward throughout the
movement.
• SlowlyreturntotheStart
position without relaxing
muscle tension.
FINISH
Muscles worked:
MiddleDeltoids;UpperTrapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Donotswingyourarmsupward
or move your trunk during the
motion.
• Keepyourfeetonfloor.