Bowflex Exercises for Shoulders

The Bowflex exercises presented on this page will strengthen your inner, outer and rear deltoid muscles.

• Seated Shoulder Press
• Seated Shoulder Press using Purvis Pec Bar
• Standing Lateral Deltoid Raise
• Seated Lateral Deltoid Raise at Elbows
• Seated Front Deltoid Raise
• Lying Front Deltoid Raise
• Seated Rear Deltoid Raise
• Seated Rear Deltoid Row
• Shrug using Handles
• Shrug using Handles Facing Back
• Shrug using Bar
• Scapular Protraction
• Scapular Depression
• Seated Internal Shoulder Rotation
• Seated External Shoulder Rotation
• Seated Shoulder Extension
• Seated Military Press

Seated Shoulder Press

• Sit on the flat bench with your back facing the vertical structure and grasp the handles on top of your shoulders.
• Push the handles upwards until your arms are fully extended and allow them to slowly return after a short pause.
• Keep your back straight throughout.

Seated Shoulder Press using Purvis Pec Bar

• Sit on the flat bench with your back facing the vertical structure and grasp the handles on top of your shoulders.
• Raise the handles straight up by extending your arms and allow them to slowly return after a short pause.
• Keep your back straight throughout.

Standing Lateral Deltoid Raise

• Stand up in front of the vertical structure and grasp both handles with your hands, palms facing your thighs.
• Pull the handles up to your sides until your arms are parallel to the floor and allow them to slowly return after a short pause.
• Keep your arms extended throughout.

Seated Lateral Deltoid Raise at Elbows

• Sit on the bench facing the vertical structure and slide the handles down your forearms, elbows at 90 degree angles.
• Raise your arms directly out to your sides to about shoulder level and allow them to slowly return after a short pause.
• Keep a 90 degree angle in your elbows still throughout.

Seated Front Deltoid Raise

• Sit on the flat bench with your back facing the vertical structure and grasp the handles with your palms facing backwards down near your buttocks.
• Pull the handles forward and up until your arms are parallel to the floor and allow them to slowly return after a short pause.
• Keep your arms extended throughout.

Lying Front Deltoid Raise

• Lie on your back on the flat bench and grasp the handles with your hands down the sides of your body, palms facing down.
• Pull the handles up until your hands are above your shoulders, arms perpendicular to the floor and allow them to slowly return after a short pause.
• Keep your arms extended throughout.

Seated Rear Deltoid Raise

• Sit on the flat bench facing the vertical structure and grasp the handles with your hands close to your knees, palms facing each other.
• Pull the handles back until they are on either sides of your body and allow them to slowly return after a short pause.
• Keep a small angle in your elbows still throughout.

Seated Rear Deltoid Row

• Sit on the flat bench facing the vertical structure and grasp the opposite handles with your hands, palms facing the floor.
• Pull the handles towards your body until they reach your chest area and allow them to slowly return after a short pause.
• Keep your upper body still throughout.

Shrug using Handles

• Stand up in front of the vertical structure and grasp the handles with your hands down the sides of your body, palms facing back.
• Lift the handles by raising your shoulders and allow them to slowly return after a short pause.
• Keep your arms extended and perpendicular to the floor throughout.

Shrug using Handles Facing Back

• Stand up with your back facing the vertical structure and grasp the handles with your hands down your body, palms facing back.
• Lift the handles by raising your shoulders and allow them to slowly return after a short pause.
• Keep your arms extended and perpendicular to the floor throughout.

Shrug using Bar

• Stand up in front of the vertical structure and grasp the bar with your hands down your body, palms facing back.
• Lift the bar by raising your shoulders and allow it to slowly return after a short pause.
• Keep your arms extended and perpendicular to the floor throughout.

Scapular Protraction

• Sit on the 45 degree bench position and grasp the handles with your hands in front of your chest area, palms facing down.
• Move your hands closer to one another by moving your shoulder blades away from each other and allow them to slowly return after a short pause.
• Keep the angles in your elbows still throughout.

Scapular Depression

• Lie on your back on the flat bench and grasp the handles with your hands along the sides of your body, palms facing your body.
• Slide your shoulder blades towards your hips and allow them to slowly return after a short pause.
• Keep your arms extended throughout.

Seated Internal Shoulder Rotation

• Sit on one side of the bench and grasp the handle with the hand closest to it on top of your knee, elbow at a 90 degree angle.
• Keeping your elbow rested again the side of your body, pull the handle by rotating your forearm towards your abdomen and allow it to slowly return after a short pause.
• Switch sides when you complete a set.

Seated External Shoulder Rotation

• Sit on one side of the bench and grasp the handle with the hand furthest from it on top of your knee, elbow at a 90 degree angle.
• Keeping your elbow rested against the side of your body, pull the handle by rotating your forearm away from your abdomen and allow it to slowly return after a short pause.
• Switch sides when you complete a set.

Seated Shoulder Extension

• Sit on the flat bench facing the vertical structure and grasp the handles with your hands, arms extended and palms facing down.
• Pull the handles back until they are on either side of your hips and allow them to slowly return after a short pause.
• Keep your arms extended throughout.

Seated Military Press

• Sit on the flat bench with your back facing the vertical structure and grasp the bar with your hands above your shoulders.
• Raise the bar up until your arms are close to being straight and allow it to slowly return after a short pause.
• Keep your back straight throughout.

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