Bowflex Xtreme Assembly and Owners Manual - Page 39

Scapular Protraction, Scapular Depression

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Shoulder Exercises 37 Scapular Protraction - Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on the side of the rib cage. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in lower back at all times. START FINISH START • Sit grasp hand grips. • Lie head back on bench and straighten arms to front. • Be sure arms are in line with cables, palms facing down and wrists straight. • Raise chest and pinch shoulder blades. Maintain a slight, comfortable, arch in lower back. ACTION • Keeping arms straight and pointing in the same direction of cables, slowly move shoulder blades forward off bench. • Slowly return to start position. • Movement is subtle and only occurs in shoulder. Muscles worked: Develops lower trapezius muscles, which stabilize and move shoulder blades. Position: Seated - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Do not lose spinal alignment, keep chest lifted. Scapular Depression START FINISH START • Sit facing Power Rod® unit, knees bent, feet flat on floor. • Grasp 50" Bent Lat Bar. • Tighten trunk muscles to stabilize spine while maintaining a slight arch in lower back. ACTION • Keeping arms straight, slide shoulder blades toward hips. • When shoulder blades are fully depressed, slowly return to start position. • Movement is subtle and only occurs in shoulder.

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START
ACTION
START
ACTION
37
Shoulder Exercises
Scapular Protraction
– Elbows Stabilized
Muscles worked:
Serratus anterior muscles, the muscles
on the side of the rib cage.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
•
Maintain a 90ê angle between upper
arms and
torso throughout the exercise.
•
Keep elbows straight.
•
Do not slouch forward in the upper
spine to further the motion. Maintain
a very slight arch in lower back
at all times.
START
FINISH
•
Sit grasp hand grips.
•
Lie head back on bench and
straighten arms to front.
•
Be sure arms are in line with
cables, palms facing down and
wrists straight.
•
Raise chest and pinch shoulder
blades. Maintain a slight,
comfortable, arch in lower back.
•
Keeping arms straight and
pointing in the same direction
of cables, slowly move shoulder
blades forward off bench.
•
Slowly return to start position.
•
Movement is subtle and only
occurs in shoulder.
Muscles worked:
Develops lower trapezius
muscles, which stabilize and
move shoulder blades.
Position:
Seated – facing outward
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
•
Do not lose spinal alignment,
keep chest lifted.
Scapular Depression
START
FINISH
•
Sit facing Power Rod
®
unit, knees
bent, feet flat on floor.
•
Grasp 50” Bent Lat Bar.
•
Tighten trunk muscles to stabi-
lize spine while maintaining a
slight arch in lower back.
•
Keeping arms straight, slide
shoulder blades toward hips.
•
When shoulder blades are fully
depressed, slowly return to start
position.
•
Movement is subtle and only
occurs in shoulder.