Bowflex SelectTech BD552 Dumbbells Dumbbells and Stability Manual de usuario descargar pdf (Pagina 32)

Shoulder Exercises

Rear Delt Row

Shrugs

START ACTION

START

• Grabthedumbbellsandstandup

straight.

• Feetshouldbeapproximately

shoulderwidthapart.

• Keepyourchestlifted,abstight

andaslightarchinthelowerback.

• Holdthedumbbellsnaturallyto

yoursides.

• Raiseyourshoulderstowardthe

backofyourhead,makingsure

yourneck/headpositiondoesnot

move.

• Slowlyreturntheshouldersto

thestartingposition,keeping

tensiononyouruppershoulder

andneckmusclesthroughthe

entiremotionwithoutslouching

orroundingyourupperspine.

FINISH

START ACTION

START

• Standwithyourfeet

approximatelyshoulderwidth

apart.

• Grabthedumbbellswithyour

palmsfacingback.

• Bendforwardatthekneesand

hipssothatyourarmswillhang

slightlyinfrontofyourknees

holdingthedumbbells.

• Keepyourhead/neckinlinewith

yourspine,asshown.

• Allowyourarmstobendas

youmoveyourelbowsupward

keepinga60-80degreeangle

betweenyourarmsandyour

torso.

• Yourforearmsshouldalwayspoint

inthedirectionofthedumbbells.

• Movetillyourelbowsareslightly

behindyourshoulders,then

slowlyreversethemotion,

keepingtensionontherear

shouldermusclesduringthe

entiremotion.

FINISH

Muscles worked

Backofthemiddledeltoid,thereardel-

toid,posteriorrotatorcuff,trapeziusand

rhomboids.

Success tips

• Keepyourspineandhipsstableanddo

notallowyourbodytoswayduringthe

motion.

• Fornormalpullingexercisesyoumay

choosetolettheshoulderblades

floatforwardandbackwardnaturally.

However,formoreemphasistothe

reardeltoid,keeptheshoulderblades

pinchedtogetherthroughoutthe

movement.

• Keepyourabstight,chestliftedand

maintainaslightarchinyourlower

back.

Muscles worked

Uppertrapezius

Success tips

• Donotbendtheneckbackwardor

forwardwhileraisingtheshoulders.

• Keepabstightandagoodspinal

alignment.

• Makesurebothshouldersareraised

evenly.

Owner’s Manual

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