Bowflex Shoulder Exercises

On this page you'll find a list of several shoulder exercises that require the use of the bowflex home gym equipment. You'll also find comparison notes that hopefully will help you sort through them all.

  1. Shoulder Press (Seated)
  2. Shoulder Press (Seated using Purvis Pec Bar)
  3. Lateral Deltoid Raise (Standing)
  4. Lateral Deltoid Raise (Seated at Elbows)
  5. Front Deltoid Raise (Seated)
  6. Front Deltoid Raise (Lying)
  7. Rear Deltoid Raise (Seated)
  8. Rear Deltoid Row (Seated)
  9. Shrug using Handles
  10. Shrug using Handles Facing Back
  11. Shrug using Bar
  12. Scapular Protraction
  13. Scapular Depression
  14. Internal Shoulder Rotation (Seated)
  15. External Shoulder Rotation (Seated)
  16. Shoulder Extension (Seated)
  17. Military Press (Seated)

Shoulder Press (Seated)

Shoulder Press (Seated)
  • The Shoulder Press is the quintessential shoulder exercise in which you push your hands straight up on each side of your body.

  • On top of being very effective at targeting your front deltoid muscles this exercise will also target your triceps.

Shoulder Press (Seated using Purvis Pec Bar)

Shoulder Press (Seated using Purvis Pec Bar)
  • The Purvis Pec Bar variant shown here widens your stance and the motions involved (notice the location of the pulleys on the frame).

  • This will allow you to put greater emphasis on your front deltoid muscles (away from the outer deltoids).

Lateral Deltoid Raise (Standing)

Lateral Deltoid Raise (Standing)
  • The Lateral Deltoid Raise is another very well-known shoulder exercise.

  • In this standing variant you simply stand in front of the bowflex and raise the handles outwardly while keeping your arms extended during the motions.

Lateral Deltoid Raise (Seated at Elbows)

Lateral Deltoid Raise (Seated at Elbows)
  • The Seated Lateral Deltoid Raise featured here has you sitting on front of the vertical structure and keeping a 90 degree angle in your elbows as you raise your elbows away and up to shoulder height.

  • Like other lateral deltoid raise exercises it will prove very effective at strengthening your lateral deltoid muscles (middle deltoids).

Front Deltoid Raise (Seated)

Front Deltoid Raise (Seated)
  • The Front Deltoid Raise, as its name hints, will allow you to target the deltoid muscles located in front (i.e. the front deltoids).

  • In it you pull the handles to raise them in front of your body until your arms are parallel to the floor.

Front Deltoid Raise (Lying)

Front Deltoid Raise (Lying)
  • The Lying Front Deltoid Raise works similarly than the traditional seated version in which you pull the handles to the front of your body.

  • And again as with other deltoid raise shoulder exercises you'll want to keep your arms extended throughout (without bending your elbows).

Rear Deltoid Raise (Seated)

Rear Deltoid Raise (Seated)
  • The Rear Deltoid Raise is a great shoulder exercise if you want to target your rear deltoids muscles, as well as your lats muscles which are located in your back.

  • In order to make sure this exercise does not transform into a row (shown below) you'll want to make sure the angles in your elbows stay the same throughout.

Rear Deltoid Row (Seated)

Rear Deltoid Row (Seated)
  • The Rear Deltoid Row shown here is adapted from the traditional row back muscle exercise.

  • The difference here is that you pull the handles up towards your shoulder height instead of keeping them low, ensuring that your shoulders and not your back do most of the workload.

Shrug using Handles

Shrug using Handles
  • The Shrug exercise can be classified either as a shoulder or back muscle exercise since muscles targeted are around your shoulders and your upper back.

  • What you'll want to remember as you're performing this exercise is to keep your arms straight as you raise and lower the handles up and down.

Shrug using Handles Facing Back

Shrug using Handles Facing Back
  • The Shrug facing Back variant here will allow you to target your front deltoids more than you were in the exercise shown above which targets the rear deltoids.

  • As with other shrug exercises you'll want to isolate the movement away from your biceps by keeping your arms extended throughout.

Shrug using Bar

Shrug using Bar
  • The Bar Shrug exercise shown here will allow to use the barbell bar attachment that you may have with your bowflex and may prove more comfortable than using the handles.

  • Although shown in front of your thighs you are free to turn around and hold the bar behind your buttocks.

Scapular Protraction

Scapular Protraction
  • The Scapular Protraction is more of an advanced shoulder exercise and needs close attention while performing it.

  • The subtle movements involved has you bringing your hands close to each other without changing the angle in your elbows.

Scapular Depression

Scapular Depression
  • The Scapular Depression closely resembles the shrug back and shoulder exercise.

  • In the example featured here you simply lied on your back on the bench and pull the handles alongside your body towards your thighs while keeping your arms fully extended.

Internal Shoulder Rotation (Seated)

Internal Shoulder Rotation (Seated)
  • The Internal Shoulder Rotation exercise will allow you to target the front deltoid muscles.

  • You perform the exercise by resting your upper arm against the side of your trunk and pulling the handle towards you belly while keeping your forearms parallel to the ground.

External Shoulder Rotation (Seated)

External Shoulder Rotation (Seated)
  • The External Shoulder Rotation exercise will work opposite of the previous one in that you rotate the handle away from your stomach.

  • In this case, the main muscle being targeted is the rear deltoid muscles.

Shoulder Extension (Seated)

Shoulder Extension (Seated)
  • The Shoulder Extension exercise is another great way to strengthen your rear deltoid muscles while working muscles in your back.

  • You perform the exercise by pulling the handles down towards the sides of your buttocks while keeping your arms straight.

Military Press (Seated)

Military Press (Seated)
  • The Military Press is a possible shoulder exercise if you have access to the barbell attachment for the bowflex.

  • The exercise is a fantastic way to exercise the muscles located in front of your shoulders (front deltoids).

Use this link to access more bowflex exercises