Bowflex ElitePlus Home Gym User Manual


 
39
Shoulder Exercises
Lying Front Shoulder Raise — Shoulder Flexion (elbows stabilized)
START ACTION
START
Sit on the bench facing Power
Rods®.
Grasp the Hand Grips, palms
facing down, arms straight.
Lie back slowly, supporting your
head on the bench.
Keep your chest lifted,
maintaining a slight arch in your
lower back.
Keeping your arms straight,
move them in an arc upwards
until they are directly over your
shoulders.
You may perform this move with
both arms simultaneously or one
at a time.
With controlled movement,
slowly return to the Start
position.
FINISH
Reverse Fly — Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
START ACTION
START
Sit on the Bench facing the
Power Rods®.
Grasp the Hand Grips , palms
facing floor, arms nearly straight.
Sit up straight and bend slightly
forward from the hips until
arms/cables are in front of body
at a 90˚ angle from torso.
Maintaining the bend in your
arms, move your arms outward
and backward.
When your elbows are slightly
behind your shoulders, slowly
return to the Start position,
keeping your rear shoulder
muscles tightened throughout
movement.
FINISH
Muscles worked:
Front and Middle Deltoids
Bench Position:
Flat Bench Back
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 the arch in your lower
back while you are lifting your arms.
Muscles worked:
Rear Deltoids; Middle Deltoids;
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.
Maintain a 90° angle between upper
arms and torso throughout exercise.