Bowflex Motivator 2 Owners Manual - Page 37

Shoulder Exercises Rear Deltoid Rows - Shoulder Horizontal Abduction (and elbow flexion) Muscles worked: Rear and Middle Deltoids; Posterior Rotator Cuff; Upper Latissimus; Teres Major; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet on floor. • To work one arm at a time, place non- working hand on bench to stabilize. • Keep shoulder blades pinched together and maintain good spinal alignment. START FINISH START • Sit on the bench facing Power Rod® unit. • Grasp the Hand Grips. Keep palms down and arms straight. • Sit up straight. Bend slightly from hips until arms are in front of body at a 90° angle from torso. • Lift your chest and keep your shoulder blades together. • Keep forearms in line with cables. ACTION • Allowing your arms to bend slowly, move your elbows outwards and backwards, keeping a 70-90° angle between your upper arms and torso. • Move until your elbows are slightly behind your shoulders, then slowly reverse back to the Start position. • Keep your shoulder blades tightened throughout motion. Standing Lateral Shoulder Raise - Shoulder Extension (elbow stabilized) Muscles worked: Middle Deltoids; Upper Trapezius Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Leg Extension: Removed Success Tips • Do not swing your arms upward or move your trunk during the motion. • Keep your feet on floor. START FINISH START • Remove the bench and stand on the platform, straddling the seat rail and facing the Power Rod® unit. • Grasp the Hand Grips, palms facing each other. • Align your spine and bend forward slightly at the hips (15-20°). • Let arms hang in line with cables. • Elevate shoulders slightly toward back of head, keeping spine aligned. ACTION • Slowly raise your arms out to your sides, at a 90° angle from your body. • Keep your forearms facing outward throughout the movement. • Slowly return to the Start position without relaxing muscle tension. Shoulder Exercises 35