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Shoulder Exercises
Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)
Muscles worked:
Front part of shoulder muscles (front
deltoids) and front part of middle
deltoids.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat. Use
platform pulleys.
Key Points:
• Keep chest lifted and abdominals tight-
ened throughout entire motion and
maintain good spinal alignment.
• Do not increase arch in lower back
while lifting arms.
• Stand on platform facing
outward with knees slightly
bent. You may want to lean
back against bench.
• Keep chest up, ads tight and
maintain a slight arch in
lower back.
• Grasp hand grips with palms
facing machine and arms
straight at sides.
• Arms may be moved alternately
or together.
• Keeping arms straight, move
them forward, then up to
shoulder height.
• Slowly return arms beside
torso and repeat.
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FINISH
Seated Shoulder Press – Shoulder Adduction (and Elbow Extension)
Muscles worked:
Front portion of shoulder muscles
(front deltoids and front part of
middle deltoids), upper back muscles
(upper trapezius), and triceps.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Keep abdominals tight throughout
entire motion and maintain good
spinal alignment.
• Do not let the arch increase in the
lower back while pressing up.
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FINISH
• Sit facing outward, knees bent
and feet flat on floor.
• Keep chest up, abs tight and
maintain a slight arch in
lower back.
• Grasp hand grips with palms
facing away from machine.
• Raise hand grips to just above
shoulder level, keeping palms
facing forward.
• Straighten arms overhead,
focusing on moving elbows up
and in toward head.
• Slowly return to starting posi-
tion keeping tension in front
shoulder muscles.
Bowflex Xceed
™
Owner’s Manual
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