Seated Overhead Press; Front Raise - Bowflex SelectTech ST220 Owner's Manual

Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keep feet flat on the floor and directly
under your knees.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep you
spine steady.
Muscles worked
Front deltoid
Success tips
• Keep knees slightly bent.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep you
spine steady.
26

Seated Overhead Press

START
START
• Grab the dumbbells and sit up
straight.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Raise the dumbbells the shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees as shown.

Front Raise

START
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Hold the dumbbells in front of
you with your palms facing back.
Shoulder Exercises
FINISH
ACTION
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.
FINISH
ACTION
• Keep the arms straight and the
palms facing down, move your
arms forward and then upward to
shoulder height.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.