Front Shoulder Raise; Seated Shoulder Press - Bowflex Xceed Owner's Manual

Front Shoulder Raise

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 plat-
form pulleys.
Key Points:
• Keep chest lifted and abdominals tightened
throughout entire motion and maintain
good spinal alignment.
• Do not increase arch in lower back while
lifting arms.

Seated Shoulder Press

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 align-
ment.
• Do not let the arch increase in the lower
back while pressing up.
– Shoulder Flexion (Elbow Stabilized)
START START
START
• Stand on platform facing outward
with knees slightly bent. You may
want to lean back against bench.
• Keep chest up, ads tight and main-
tain a slight arch in lower back.
• Grasp hand grips with palms
facing machine and arms straight
at sides.
– Shoulder Adduction (and Elbow Extension)
START START
START
• Sit facing outward, knees bent and
feet flat on floor.
• Keep chest up, abs tight and main-
tain 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.
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Owner's Manual
FINISH FINISH
ACTION
• 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.
FINISH FINISH
ACTION
• Straighten arms overhead,
focusing on moving elbows up
and in toward head.
• Slowly return to starting position
keeping tension in front shoulder
muscles.