Shoulder Extension; Shoulder Shrug - Bowflex Power Pro Owner's Manual

SHOULDER EXTENSION

Muscles worked:
This exercise emphasizes your upper back (the latissimus dorsi, teres major
and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and
rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout
the entire motion as they try to prevent the elbows from bending.
Starting position:
•With the bench flat, sit facing the Power Rods, knees bent, and feet flat on the floor or platform.
•Grasp the handles with your palms facing toward the floor.
•Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the
lower back.
Action:
•Initiate the movement by "pinching" your shoulder blades together.
•Continue the movement by moving your hands in an arc downward and backward toward
your hips.
•Slowly return to the starting position.
Key points:
•Do not lose spinal alignment - keep chest lifted.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by retracting your
shoulder blades.

SHOULDER SHRUG

Muscles worked:
The primary muscles emphasized are the upper trapezius and associated
smaller muscles of the region.
Starting position:
•Stand on the platform facing the Power Rods. Reach down and grasp the handles with the
palms facing each other or facing backward, whichever is more comfortable.
•Let your arms hang extending in the direction of the pulleys.
Action:
•Raise your shoulders toward the back of your head, making sure your neck/head position does
not move.
•Slowly reverse the motion, keeping the upper trapezius muscles tight during the entire motion.
Key points:
•Do not bend the neck backwards or forwards while raising the shoulders.
•Do not slouch upon lowering the shoulders
•Keep the spine in good alignment throughout the entire motion.
•Make sure both shoulders raise evenly.
•For a variation, bend forward slightly from the hips, not the spine.
Shoulder Exercises
(elbows stabilized)
– Scapular Elevation
25
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