Bowflex ULTIMATE - Shoulder Exercises Guide; Shoulder Press and Raise Variations

Shoulder Exercises
SEATED SHOULDER PRESS Shonlder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes the
flont portion of tile shoulder muscles (fl'ont
deltoids as well as the flont pal"tof the middle
deltoids), the rotator cuff muscles, tile upper
back muscles (tlapezius), and the tliceps
muscles located oil tile back of the upper arms.
Pulley position: "Wide or narrow (Wide offers a
gieater challenge throughout tile entire range
oil specific moven_ents, especially at tile top of
these movements. This can make these
exeirises even more effective. HoweveI, when
both pulley positions are listed as options, do
not attempt to use the same weight for each
position).
Starting position:
• Sit oil tile bench facing away from the Power
Rods, knees hent and Det fiat on the floor
• You may sit back against the lat tower; or
you may choose to sit forward away flora the
tower and remaining fl'ee flora hack support,
thereby increasing tile challenge of spinal
stabilization as part of the exeicise
• Keep your chest up, abdominals tight and
maintain a very slight aich in your lower
back
• Grasp tile handles with pahns facing away
flora the machine
• Raise handles to just ahove shoulder level,
keeping pahns facing forward
Motion:
• Straighten tile arms upward, focusing on a
final point either directly overhead or
slightly forward over tile forehead as
comfort/shoulder range dictates.
• Slowly retmn to starting position keeping
tension in tile Dont shoulder muscles.
Optional motions:
• Bilateral movement - hoth arms pressing at
the same time.
• Unilateral movement ileifonning all reps
with one ann before moving to the next.
• Alternating performing one rep oil one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
pressing while tile other is returning).
Key points:
• Keep tile chest up and abdominals tight
throughout the entire motion to maintain
good spinal alignment.
• Do not let tile aich increase in the lower
back while pressing till.
START
FINISH
FRONT SHOULDER PRESS Shonlder Flexion (elbow stabilized near extension)
Muscles worked: This exeivise emphasizes the
front portion of tile shoulder muscles (Dont
deltoids as well as the flont part of the middle
deltoids).
Pulley position: Narrow only.
Starling position:
• Sit oil tile bench facing away Dora the Power
Rods, knees bent and Det fiat oil the floor.
• _Su may sit hack against the lat tower; or
you may choose to sit forward away Dora the
tower and remaining free Dora support,
thereby increasing tile challenge of spinal
stabilization as part of the exeicise.
• Keep your chest till, abdominals tight and
maintain a slight aich in your lower hack.
• Grasp handles with your pahns facing
backward and arms straight at your sides.
Optional motions:
• Bilateral movement - hoth arms raising at the
saIne tiIne.
• Unilateral movement ileifonning all reps
with one ann before moving to the next.
• Alternating ilerfonning one rep oil one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
raising while tile other is retorning).
Key points:
• Keep the chest lifted and the ahdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the aivh in yore lower back
while liPLingyore arms.
Motion:
• Keeping your arms stiaight and your pahns
down, move your arms fbrward and then
upward to shoulder height.
• Slowly retorn tile arms beside tile torso and
repeat.
START
FINISH
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