Bowflex Xtreme Assembly and Owners Manual - Page 40
Scapular Retraction
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38 Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep chest lifted. • Do not pull with arm muscles. Shoulder Exercises Scapular Retraction START FINISH START • Sit on floor facing Power Rod® unit. • Grab hand grips with palms facing each other. • Place heels against end of platform, bend hips and knees, arms straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. ACTION • Keeping arms straight, slowly pinch shoulder blades together. • When shoulder blades are fully retracted, slowly return to start position.