Bowflex Motivator 2 Owners Manual - Page 41

Shoulder Exercises Lying Front Shoulder Raise - Shoulder Flexion (elbows stabilized) Muscles worked: Front and Middle Deltoids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent and feet flat on floor. • Keep abdominals tight and maintain good spinal alignment. • Do not increase the arch in your lower back while you are lifting your arms. START • Sit on the bench facing Power Rod® unit. • Grasp the Hand Grips, palms facing down, arms straight. • Lie back slowly, supporting your head on the bench. • Keep your chest lifted, maintaining a slight arch in your lower back. ACTION • Keeping your arms straight, move them in an arc upwards until they are directly over your shoulders. • You may perform this move with both arms simultaneously or one at a time. • With controlled movement, slowly return to the Start position. Reverse Fly - Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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. • Maintain a 90° angle between upper arms and torso throughout exercise. START • Sit on the Bench facing the Power Rod® unit. • Grasp the Hand Grips , palms facing floor, arms nearly straight. • Sit up straight and bend slightly forward from the hips until arms/ cables are in front of body at a 90˚ angle from torso. ACTION • Maintaining the bend in your arms, move your arms outward and backward. • When your elbows are slightly behind your shoulders, slowly return to the Start position, keeping your rear shoulder muscles tightened throughout movement. Shoulder Exercises 39