Bowflex ULTIMATE 2 - Stiff Arm Pulldown

31
Shoulder Exercises
Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)
START ACTION
START
• Sitonthebenchfacing
Power Rod
®
units.
• Spreadthecufffromthe
Hand Grips and slide them
over your forearms, near
the elbow.
• Keepyourchestlifted,
maintaining a slight arch in
your lower back.
• Raiseyourarmsdirectly
out to your sides, nearly
shoulder level.
• Atthetopofthemovement,
you may need to rotate
your hands slowly to
prevent the cuff from sliding
off.
• Withcontrolledmovement,
slowly return to the Start
position.
FINISH
Muscles worked:
Supraspinatus;MiddleDeltoids;
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepkneesbentandfeetflat
on floor.
• Keepabdominalstightand
maintain good spinal alignment.
• Donotincreaseswingarms
upward or move trunk during
movement.
Scapular Retraction
START ACTION
START
• SitontheBenchfacingthe
Power Rod
®
units.
• GrasptheHandGrips,
palms facing each other.
• Keepingyourarmsstraight,
slowly pinch your shoulder
blades together.
• Whenshoulderbladesare
fully retracted, slowly return
to the Start position.
FINISH
Muscles worked:
MiddleTrapezius;Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Donotlosespinalalignment—
keep your chest lifted.
• Keepkneesbentandfeetflat
on floor.
• Keepyourspinealignedanda
slight arch in your lower back.
• Donotuseyourarmmusclesfor
this movement.