Bowflex Revolution Owners Manual - Page 44

42 Shoulder Exercises Scapular Protraction - (elbows stabilized) Muscles worked: Serratus Anterior Bench Position: 45˚ incline Accessory: Long Hand Grips Adjustable Arm Position: 9 Success Tips • Keep knees bent and feet flat on floor. Lean head back against the bench. • 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 off the bench, bringing your hands together using only your shoulder muscles. • Slowly return to the Start position, keeping tension in your shoulder blades. Muscles worked: Lower Trapezius Bench Position: Flat Bench Back Accessory: Long Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Do not lose spinal alignment-keep your chest lifted and head on bench. • Keep knees bent and feet flat on floor. Scapular Depression START FINISH START • Lie on the bench, head toward the engine. • Grasp the Hand Grips 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. 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.