Lateral Shoulder Raise; Forearm Lateral Shoulder Raise - Bowflex Xtreme Assembly Instructions & Owner's Manual

LATERAL SHOULDER RAISE - Shoulder Abduction (elbow stabilized)
Muscles worked: This exercise emphasizes
the side shoulder muscles (middle
deltoids), the top muscle of the rotator cuff
(supraspinatus) and the upper trapezius
muscles.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pulley Frame - use
squat stra p s
Leg Extension: R e m ove d
Starting position:
• Stand on the platform facing
outward.
• Grasp the hand grips with palms
facing towards each other.
• Attain good spinal posture and
bend forward slightly at the hip
(15 to 20º) by keeping your spine
straight and sticking your rear end
out. Do not bend at your waist.
• Let your arms hang directly in line
with the cables.
• Elevate your shoulders ve ry slightly
t ow a rd the back of your head.
SEATED FOREARM LATERAL SHOULDER RAISE - (elbow stabilized)
Muscles worked: This exercise emphasizes
the side shoulder muscles (middle
deltoids), the top muscle of the rotator cuff
(supraspinatus) and the upper trapezius
muscles.
Position: Seated - facing outw a rd
Seat: R e m ove d
Accessory Used: Hand Grips over elbow s
Pulleys: Squat Pulley Frame - narrow
p o s i t i on
Leg Extension: R e m ove d
Starting position:
• Open the hand grip webbing and
slide the hand grips over your
forearms until the grip is cradled
in your elbow
• Let your upper arms hang directly
in line with the cables, and bend
your elbows 90º.
• Elevate your shoulders slightly
toward the back of your head.
• Raise your chest and "pinch" your
shoulder blades together.
• Maintain a slight, comfortable,
arch in your lower back.
Shoulder Exercises
Action:
• Raise your arms directly out to the
sides to almost shoulder level.
• Keep the side of your arm/elbow
facing out/up throughout the
movement.
• Slowly bring your arms into the
starting position without relaxing.
Key points:
• DO NOT swing the arms upward
or move the trunk during the
motion.
Action:
• Raise your arms directly out to the
sides to almost shoulder level.
• Keep the side of your forearms/
elbows facing out/up throughout
the movement.
• Slowly bring your arms into the
starting position without relaxing.
Key points:
• DO NOT swing the arms upward
or move the trunk during the
motion.
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