Bowflex 003-3211-120108A User Manual

Page of 68
Shoulder Exercises
Muscles Worked
Front Deltoids, Upper Trapezius, Triceps 
Machine Set-Up
• 
Adjust to Flat Bench Back position
• 
Chest Bar pulleys
• 
Handgrips
• 
Attach the clips to the Power Rod®    
 
resistance rods
Success Tips
• 
 Keep your knees bent and your feet flat 
on the floor.
• 
 Do not increase the arch in your lower 
back as you raise your arms, but keep 
your spine steady and tight.
• 
 Keep your abdominals tight and 
maintain good spinal alignment.
• 
 Keep tension in your front shoulder 
muscles when you return to the 
starting position.
Exercises
Seated Shoulder Press - Shoulder Adduction (and elbow extension)
Front Shoulder Raise - Shoulder Flexion (elbow stabilized)
Muscles Worked
Front and Middle Deltoids
Machine Set-Up
• 
Adjust to Flat Bench Back position.
• 
Chest Bar pulleys
• 
Handgrips
• 
Attach the clips to the Power Rod®    
 
resistance rods.
Success Tips
• 
 Keep your abdominals tight and 
maintain good spinal alignment with a 
slight arch in your lower back.
• 
 Keep your knees bent and your feet flat 
on the floor.
• 
 Do not increase the arch in your lower 
back as you raise your arms, but keep 
your spine steady and tight.
 
Your arms may be moved alternately or  
 
together.
Owner’s Manual
22
Owner’s Manual
23