Bowflex Xceed Owners Manual - Page 31

Scapular Retraction

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Shoulder Exercises Scapular Retraction 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 and Seat Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep chest lifted. • Do not pull with arm muscles. START START • Sit on floor facing machine. • Grab hand grips with palms facing each other. • Place heels against end of plat- form, bend hips and knees, arms straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. FINISH ACTION • Keeping arms straight, slowly pinch shoulder blades together. • When shoulder blades are fully retracted, slowly return to start position. START FINISH START ACTION Costco_BFX_Xceed_OM_FINAL_print.indd 31 Bowflex Xceed™ Owner's Manual 29 8/16/2006 3:40:29 PM

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START
ACTION
START
FINISH
START
ACTION
START
FINISH
Shoulder Exercises
Scapular Retraction
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 and Seat
Key Points:
•
Do not bend torso forward.
•
Do not lose spinal alignment, keep
chest lifted.
•
Do not pull with arm muscles.
START
FINISH
•
Sit on floor facing machine.
•
Grab hand grips with palms
facing each other.
•
Place heels against end of plat-
form, bend hips and knees,
arms straight.
•
Lift chest, sit up straight with
spine in good alignment and
tighten trunk muscles.
•
Keeping arms straight,
slowly pinch shoulder blades
together.
•
When shoulder blades are
fully retracted, slowly return
to start position.
Bowflex Xceed
™
Owner’s Manual
29
Costco_BFX_Xceed_OM_FINAL_print.indd
31
8/16/2006
3:40:29 PM