Bowflex ULTIMATE - Back Exercises Guide; Pulldown and Row Variations

Shoulder Exercises
LYING FRONT SHOULDER RAISE
Muscles worked: This exeivise emphasizes the
front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods,
knees hent and feet flat on the platform.
• Grasp the handles, with yore arms stlaight
and your pahns facing down. Lie hack
completely so that your head is supported by
the hench.
• Keep your chest up, abdominals tight and
maintain a slight atvh in your lower hack.
Motion:
• Keeping your arms straight move them in
an arc upward and then directly over your
shoulders
• Slowly return to the starting position arms
by your sides
Shoulder Flexion (elhow stabilized)
Optional motions:
• Bilateral movement both arms raising at
the same time.
• Unilateral movement performing all reps
with one arm before moving to the next.
• Alternating performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating both arms
moving, although in opposite directions (one
raising while the other is returning).
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion.
• Maintain good spinal alignment.
• Do not increase the atvh in yore lower back
while lifting yore arms.
START
FINISH
REVERSE FLY Shon]der Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked: This exewise emphasizes the
back portion of the shotflder muscles (the rear
deltoids and the rear portion of the middle
deltoids) as well as the trapezius and
rhomboids.
Pulley position: Narrow onls_
Starting position:
• With the hench flat, sit facing the Power
Rods, knees bent, and feet flat on the floor.
• Grasp tire handles with yore pahns facing
toward tire floor and arms nearly straight.
• Sit up straight and then bend slightly
forward from the hips (trot the spine) tmtil
arms/cahles are in fi'ont of body at a 90
degree angle to yore torso.
• Lift chest and pinch shoulder blades
together.
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during tire exercise.
• For normal pulling/rowing patterns of
movement you may choose to allow tire
shoulder blades to float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may kee I) the shoulder blades pinched"
together throughout both tire forward and
backward movements.
Motion:
• Maintaining tire same slight bend in your
arnts, tl-lOVe yor/r arms outward and
backward, keeping a 90 degree angle
between your upper arms and the sides of
your torso.
• Move tmtil your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping tire rear shoulder muscles
tightened during tire entire motion.
START
FINISH
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