Bowflex ULTIMATE 2 - Scapular Protraction; Scapular Depression

27
Shoulder Exercises
Seated Shoulder Press — Shoulder Adduction (and elbow extension)
START ACTION
START
• Sitonthebenchfacing
away from the Power Rod
®
units.
• Keepyourchestup,abs
tight and maintain a slight
arch in lower back.
• GraspHandGrips,palms
facing out.
• RaisetheHandGripsto
head level so your elbows
are equal to shoulder level.
Keep your palms facing
forward.
• 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.
FINISH
Muscles worked:
Front Deltoids; Upper Trapezius;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep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.
• Keepabdominalstightand
maintain good spinal alignment
Front Shoulder Raise — Shoulder Flexion (elbow stabilized)
START ACTION
START
• Sitonthebench,facing
away from the Power Rod
®
units.
• Keepyourchestup,abs
tight and maintain a slight
arch in lower back.
• GrasptheHandGrips,
palms facing back, arms
straight at your sides.
• Keepingyourarmsstraight,
move them forward, leading
with your forearms, until
arms are extended in front
of you at shoulder height.
• Armsmaybemoved
alternately or together.
• SlowlyreturntotheStart
position next to the torso.
FINISH
Muscles worked:
FrontandMiddleDeltoids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepabdominalstightand
maintain good spinal alignment.
• Keep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.