Bowflex Revolution XP Owners Manual - Page 41

39 Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anterior Position: Seated-facing outward. Seat in lowest position. Accessory: Long Hand Grips Adjustable Arm Position: 7, 8 ot 9 Success Tips • Lift your chest, keep your knees bent and feet on floor. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between upper arms and torso throughout exercise. • Do not slouch forward or use your arm muscles to assist this motion. Keep this motion only in the shoulder blades START FINISH START • Reach behind your body, grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso. • Keep your arms in line with the cables, palms facing down and wrists straight. FINISH • Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward away from the Seat Back Pad. Slowly bring your hands together using only your shoulder muscles. • Slowly return to the Start position, keeping tension in your shoulder blades. • Movement is very subtle and occurs only in shoulder blades. Muscles worked: Lower Trapezius Position: Standing-facing outward. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Lat Tower Pulleys / 9 Success Tips • Do not lose spinal alignment-keep your chest lifted and head against the Seat Back Pad. • Keep knees bent and feet flat on Platform. Scapular Depression START FINISH START • Grasp the Hand Grips and keep your arms at your side, palms facing inward, arms nearly straight. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back. FINISH • 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. • Movement is very subtle and occurs only in shoulder blades.