Shoulder Extension; Shoulder Shrug - Bowflex Sport Owner's Manual

Muscles Worked:
Latissimus Dorsi, Teres Major, Rear Deltoid,
Middle Trapezius, Rhomboids, and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your lats tightened throughout the
motion.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Release your shoulder blades at the end of
each rep, and initiate new rep by retracting
your shoulder blades.
Muscles Worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not bend your neck or slouch during
this exercise.
• Raise your shoulders evenly.
• For variation, try this exercise bent forward
slightly from the hips.
44
Shoulder Extension—(elbows stabilized)
• Sit on the Bench, facing the
• Grasp the Handgrips, palms
• Tighten your trunk muscles to
Shoulder Shrug—Scapular Elevation
• Straddle the Seat Rail, facing the
• Reach down and grasp the
• Let your arms hang at your sides.
START
Start
®
Power Rod unit.
facing down, arms straight and at
o
approximately a 45 angle from
your torso.
stabilize your spine while main-
taining a slight arch in your lower
back.
START
Start
®
Power Rod unit.
Handgrips, palms facing each
other.
Shoulder Exercises
FINISH
Action
• Initiate movement by pinching
your shoulder blades together.
• Continue the movement by
moving your hands in an arc
downward along your sides until
your hands are level with your
hips.
• With controlled movement,
slowly return to the Start
position.
FINISH
Action
• Slowly raise your shoulders
toward the back of your head,
keeping your neck and head still.
• Slowly reverse back to the Start
position, keeping your upper tra-
pezius muscles tight throughout
the motion.