Bowflex Revolution Owner's Manual page 47

Standing Shoulder Press — Shoulder Abduction (and elbow extension)
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder muscles tight. Limit and
control your range of motion.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.
Standing Shoulder Press w/ Alternating Motion —
Muscles worked:
Deltoids; Triceps. Also ankles, knees, hips
and core in stabilization.
Bench Position:
Removed
Accessory:
Long Hand Grips
Adjustable Arm Position:
5, 6 or 7
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep shoulder muscles tight. Limit and
control your range of motion.
• Keep knees slightly bent and feet flat on
the floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase the arch in your low
back as you raise your arms, but keep
your spine stable and tight.
• Do not allow your body to bend
sideways during the motion.
Shoulder Exercises
START
START
• Grasp the Hand Grips so the
cables are in line close to the
front of your forearms and palms
face forward.
• Stand with feet flat on the
platform, knees slightly bent.
• Keep chest up, abs tight and
maintain a slight arch in the low
back.
• Raise the hand grips to head
level so your elbows are equal to
shoulder level, keeping the palms
facing forward.
START
START
• Grasp the Hand Grips so the cables
are in line close to the front of your
forearms and palms face forward.
• Stand with feet flat on the platform,
knees slightly bent.
• Keep chest up, abs tight and maintain a
slight arch in the low back.
• Raise one hand grip to head level so
your elbow is equal to shoulder level,
keeping the palms facing forward,
while the other arm is extended upward
over your head.
FINISH
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
Shoulder Abduction (and elbow extension)
FINISH
• Straighten one arm slowly over
your head, focusing on moving
your elbow up and inward
toward your ear.
• Lower the opposite arm so that
your elbow is slightly below or
equal to your shoulder.
• Slowly return to the Start
position, keeping tension on
the front shoulder muscles
throughout the motion.
45
FINISH
FINISH