Bowflex PR3000 Owners Manual - Page 21

Exercises Shoulder Exercises Lateral Shoulder Raise Muscles Worked Middle Deltoids, Supraspinatus, Upper Trapezius Machine Set-Up • Standing - facing outward • Squat Pulley Frame • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from your hips. • Do not swing your arms upward or move your trunk during this exercise. • Lift your chest, keep your knees bent and your feet on the Standing Platform. Shoulder Rotator Cuff - (Internal) Muscles Worked Subscapularis Machine Set-Up • Standing - facing left or right • Chest Bar • Leg extension and seat assembly removed • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Lift your chest, keep your knees bent and your feet on the Standing Platform. • Keep your spine aligned and a slight arch in your back. • Maintain a 90° angle between your forearms and your torso throughout the exercise. • Do not rotate your spine to get additional range of motion. 21 Owner's Manual