Bowflex 100182 Owner's Manual download pdf (Page 30)

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.

Owner’s Manual

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