Bowflex Blaze Owners Manual - Page 25

Shoulder Exercises Scapular Protraction-(elbows stabilized) Muscles worked: Serratus Anteriors Bench Position: 45o incline Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent and feet flat on floor. Lean your head back against the Bench. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90o angle between your upper arms and torso throughout this exercise. • Do not slouch forward or use your arm muscles to assist this motion. Keep this motion only in your shoulder blades. START FINISH Start • Sit on the Bench, facing away from the Power Rod® unit. • Reach behind your body and grasp the Handgrips. Straighten your arms in front of you at a 90o angle from your torso. • Keep your arms in line with the cables, palms facing down and wrists straight. Action • Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward off the bench. Bring your hands together using only your shoulder muscles. • Slowly return to the Start position, keeping tension in your shoulder blades. Scapular Depression Muscles worked: Lower Trapezius Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Do not lose spinal alignment-keep your chest lifted and head on the Bench. • Keep your knees bent and feet flat on the floor. START FINISH Start • Lie on the bench with your head toward the Power Rod® unit. • Grasp the Handgrips, and bring your arms straight down your sides along your trunk. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back. Action • Keeping your arms straight, slide your shoulder blades downward toward your hips. • When your shoulder blades have fully depressed, slowly return to the Start position. 25