Seated Lateral Shoulder Raise; Scapular Retraction - Bowflex Ultimate 2 Owner's Manual And Fitness Manual

Seated Lateral Shoulder Raise

Muscles worked:
Supraspinatus; Middle Deltoids;
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and
maintain good spinal alignment.
• Do not increase swing arms
upward or move trunk during
movement.
Muscles worked:
MiddleTrapezius; Rhomboids
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—
keep your chest lifted.
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned and a
slight arch in your lower back.
• Do not use your arm muscles for
this movement.
Shoulder Exercises
— Shoulder Flexion (elbows stabilized)
START
START
• Sit on the bench facing
Power Rod
®
• Spread the cuff from the
Hand Grips and slide them
over your forearms, near
the elbow.
• Keep your chest lifted,
maintaining a slight arch in
your lower back.

Scapular Retraction

START
START
• Sit on the Bench facing the
Power Rod
®
• Grasp the Hand Grips,
palms facing each other.
• Raise your arms directly
units.
• At the top of the movement,
• With controlled movement,
• Keeping your arms straight,
units.
• When shoulder blades are
FINISH
ACTION
out to your sides, nearly
shoulder level.
you may need to rotate
your hands slowly to
prevent the cuff from sliding
off.
slowly return to the Start
position.
FINISH
ACTION
slowly pinch your shoulder
blades together.
fully retracted, slowly return
to the Start position.
31