Bowflex SelectTech 220 Dumbells User Manual download pdf (Page 27)

25

Shoulder Exercises

Standing Shoulder Press

Lateral Raise

START ACTION

START

• Grab the dumbbells with the

palms facing each other.

• Stand with your feet slightly wider

than shoulder width apart.

• Maintain an erect spinal

alignment with the chest lifted,

abs tight and a slight curve in the

lower back.

• Raise arms directly outward,

then upward, to approximately

shoulder height.

• Lift your hand and elbow at the

same speed.

• Do turn or rotate your arms while

raising them.

• Keep the side of your arm/elbow

facing out/up throughout the

movement.

FINISH

START ACTION

START

• Grab the dumbbells and stand up

straight.

• Keep your chest lifted, abs tight

and a slight arch in the lower

back.

• Raise the dumbbells to 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.

• Straighten your arms slowly over

your head, focusing on moving

your elbows up and inward

toward your ears.

• 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.

FINISH

Muscles worked

Front deltoid, upper traps and triceps

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

your spine steady.

Muscles worked

Front and middle deltoids

Success tips

• Do not swing the arms upward or

move the trunk during the motion.

• Maintain good spinal alignment.

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