Rear Delt Row; Shrugs - Bowflex SelectTech BF1090 Owner's Manual

Muscles worked
Back of the middle deltoid, the rear deltoid,
posterior rotator cuff, trapezius and rhom-
boids.
Success tips
allow your body to sway during the motion.
choose to let the shoulder blades float
forward and backward naturally. However,
for more emphasis to the rear deltoid,
keep the shoulder blades pinched together
throughout the movement.
maintain a slight arch in your lower back.
Muscles worked
Upper trapezius
Success tips
while raising the shoulders.
34

Rear Delt Row

START
START
shoulder width apart.
facing back.
so that your arms will hang slightly
in front of your knees holding the
dumbbells.
your spine, as shown.

Shrugs

START
START
straight.
shoulder width a part.
a slight arch in the lower back.
sides.
Shoulder Exercises
FINISH
ACTION
move your elbows upward keeping
a 60-80 degree angle between your
arms and your torso.
the direction of the dumbbells.
behind your shoulders, then slowly
reverse the motion, keeping tension
on the rear shoulder muscles during
the entire motion.
FINISH
ACTION
back of your head, making sure your
neck/head position does not move.
starting position, keeping tension
on your upper shoulder and neck
muscles through the entire motion
without slouching or rounding your
upper spine.