Front Shoulder Raise; Seated Shoulder Press - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Shoulder Exercises
FRONT SHOULDER RAISE - Shoulder Flexion (elbow stabilized)
Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles
(front deltoids) as well as the front part of
the middle deltoids.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame
Leg Extension: R e m ove d
Before you begin:
• Remove leg extension and seat.
Use the platform pulleys.
Starting position:
• Stand on the platform facing away
from the Power Rods® with knees
slightly bent.
• You may want to lean back against
the bench.
• Keep your chest up, abdominals
tight and maintain a slight arch in
your lower back.
• Grasp hand grips with your palms
facing towards the machine and
arms straight at your sides.
SEATED SHOULDER PRESS - Shoulder Adduction (and elbow extension)
Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles
(front deltoids as well as the front part of
the middle deltoids), the upper back
muscles (upper trapezius), and the triceps
muscles located on the backs of the
upper arms.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - wide position
Leg Extension: R e m ove d
Before you begin:
• Adjust seat height.
Starting position:
• Sit on the seat facing away from
the Power Rods, knees bent and
feet flat on the floor.
• Keep your chest up, abdominals
tight and maintain a very slight
arch in your lower back.
• Grasp hand grips with palms
facing away from the machine.
• Raise hand grips to just above
shoulder level, keeping palms
facing forward.
Action:
• The arms may be moved
alternately, or together.
• Keeping your arms straight, move
them forward then upward to
shoulder height.
• Slowly return the arms beside the
torso and repeat.
Key points:
• Keep the chest lifted and the
abdominals tightened throughout
the entire motion and
maintain good spinal alignment.
• Do not increase the arch in
your lower back while lifting
your arms.
Action:
• Straighten arms overhead,
focusing on moving your elbows
up and inward toward your head.
• Slowly return to starting position
keeping tension in the front
shoulder muscles.
Key points:
• Keep the abdominals tight
throughout the entire motion and
maintain good spinal alignment.
• Do not let the arch increase in the
lower back while pressing up.