Bowflex SELECTTECH Owner's Manual page 31

I
Seated Overhead Press
Shoulder Exercises
Muscles worked
Front deltoid, upper traps and triceps
Success tips
• Keep feet flat on the floor and directly
under ?'our knees.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in tile lower
back as you raise your arms. Keep you i_i::i/
spine steady ............
START
START
• Grab tile dumbbells and sit up
straight.
• Keep your chest lifted, abs tight
and a slig]lt arch in the lower
back.
• Raise the dumbbells the shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees as shown.
FINISH
ACTION
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.
I
Muscles worked
Front deltoid
Success tips
• Keep knees slightly bent.
• Keep abs tight and a good spinal
alignment.
• Do not increase the arch in the lower
back as you raise your arms. Keep you
spine steady.
Front Raise
START FINISH
START
• Grab the dumbbells and stand u I)
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight
and a slig]lt arch in the lower
back.
• Hold the dumbbells in front of
you with your pahns facing back.
ACTION
• Keep the arms straight and the
pahns facing down, move your
arms forward and then upward to
shoulder height.
• Slowly return to the starting
position, keeping tension on your
front shoulder muscles through
the entire motion.