Bowflex Blaze Owner's Manual download pdf (Page 22)

Shoulder Exercises

Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow ﬂexion)

Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)

Muscles Worked:

Rear and Middle Deltoids, Posterior

Rotator Cuff, Upper Latissimus, Teres

Major, Trapezius, and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Keep your knees bent and feet on

floor.

• To work one arm at a time, place non-

working hand on the Bench to stabi

lize.

• Keep your shoulder blades pinched

together and maintain good spinal

alignment.

Muscles Worked:

Middle Deltoids and Upper Trapezius

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

• Do not swing your arms upward or

move your trunk during the motion.

• Keep your feet on floor.

START FINISH

Start

• Sit on the Bench, facing the

Power Rod

unit.

• Grasp the Handgrips with

your opposite hands. Keep

your palms down and arms

straight.

• Sit up straight.

• Lift your chest, and keep your

shoulder blades together.

• Keep your forearms in line

with the cables.

Start

• Remove the Bench, straddle

the Seat Rail, and face the

Power Rod

unit.

• Grasp the Handgrips, palms

facing each other.

• Align your spine, and bend

forward slightly at your hips

(15-20

• Let your arms hang in line

with the cables.

• Elevate your shoulders slightly

toward the back of your head,

keeping your spine aligned.

Action

• Allowing your arms to bend

slowly, move your elbows out

wards and backwards, keeping

a 70-90

angle between your

forearms and torso.

• Move until your elbows are

slightly behind your shoul

ders, then slowly reverse back

to the Start position.

• Keep your shoulder blades

tightened throughout the

motion.

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.

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Bowflex Blaze Owner's Manual Page 22

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