Seated Shoulder Press; Shoulder Shrug - Bowflex PR3000 Owner's Manual

Shoulder Exercises
Seated Shoulder Press - Shoulder Adduction (and elbow extension)
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps
Machine Set-Up
• Seated - facing outward
• Center Cross Bar
• Leg extension removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Lift your chest, keep your knees bent and your feet
on the Standing Platform.
• Do not increase the arch in your lower back as you
raise your arms. Keep your spine steady and tight.
• Keep your abdominals tight and maintain good spinal
alignment.

Shoulder Shrug

Muscles Worked
Upper Trapezius
Machine Set-Up
• Standing - facing Power Rod
• Squat Pulley Frame
• Leg extension and seat assembly removed
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your abdominals tight and maintain good spinal
alignment.
• Do not bend your neck.
• Raise your shoulders evenly.
• For variation, perform this exercise bent slightly at
the hips.
Exercises
unit
®
Owner's Manual
21