Shoulder Extension; Shoulder Shrug - Bowflex ElitePlus Assembly Instructions Manual

Muscles worked:
Latissimus Dorsi; Teres Major; Rear
Deltoid; Middle Trapezius; Rhomboids;
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.
Muscles worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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.

Shoulder Extension

START
• Sit on the bench facing Power
Rods®.
• 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.

Shoulder Shrug

START
• Stand on the platform, facing
the Power Rods®.
• Reach down and grasp the Hand
Grips, palms facing each other.
• Let your arms hang at your
sides.
— (elbows stabilized)
START
— Scapular Elevation
START
Shoulder Exercises
FINISH
ACTION
• 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
ACTION
• 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.
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