Front Shoulder Raise; Crossover Seated Rear Deltiod Rows - Bowflex PR1000 Owner's Manual

Shoulder Exercises
Front Shoulder Raise - Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your abdominals tight and maintain good spinal
alignment with a slight arch in your lower back.
• Keep your knees bent and your feet flat on the floor.
• Do not increase the arch in your lower back as you
raise your arms, but keep your spine steady and tight.
Your arms may be moved alternately or together.
•
Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior, Rotator Cuff, Upper
Latissimus, Teres Major, Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench Back position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Maintain a 90° angle between your upper arms and
torso throughout the motion.
• Keep your knees bent and your feet flat on the floor.
• To work one arm at a time place the non-working hand
on the bench to stabilize.
• Keep your shoulder blades pinched together and
maintain good spinal alignment.
Exercises
23
Owner's Manual