Bowflex Revolution Home Gym User Manual


 
39
Shoulder Exercises
Shoulder Extension — (elbows stabilized)
START FINISH
START
Sit on the bench facing
engine.
Grasp the Hand Grips, palms
facing down, arms straight
and at approximately a 45°
angle from torso.
Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in
the lower back.
Initiate movement by pinching
shoulder blades together.
Continue movement by
moving your hands in an arc
downward, along your sides,
until hands are level with hips.
With controlled movement,
slowly return to the Start
position.
FINISH
Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
Keep knees bent and feet flat
on floor.
• Keep your lats tightened throughout
the motion.
Keep abdominals tight and maintain
good spinal alignment.
Release your shoulder blades at the
end of each rep and initiate new rep
by retracting your shoulder blades.
Shoulder Shrug — Scapular Elevation
START FINISH
START
Stand on the platform, facing
the engine.
Reach down and grasp the
Hand Grips, palms facing
each other.
Let your arms hang at
your sides.
Slowly raise your shoulders
towards the back of your
head, keeping your neck
and head still.
Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.
FINISH
Muscles worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
Keep abdominals tight and maintain
good spinal alignment.
Do not bend your neck or slouch
during this exercise.
• Raise shoulders evenly.
For variation, try this exercise bent
forward slightly from the hips.