Bowflex Xtreme 2 SE Owners Manual - Page 33

Shoulder Exercises Scapular Protraction - Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on the side of the rib cage. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight. • Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in lower back at all times. START FINISH START • Sit grasp hand grips. • Lie head back on bench and ­straighten arms to front. • Be sure arms are in line with cables, palms facing down and wrists straight. • Raise chest and pinch shoulderblades. Maintain a slight, ­comfortable, arch in lower back. ACTION • Keeping arms straight and pointing in the same direction of cables, slowly move shoulderblades forward off bench. • Slowly return to start position. • Movement is subtle and only occurs in shoulder. Muscles worked: Develops lower trapezius muscles, which stabilize and move shoulderblades. Position: Seated - facing outward Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Do not lose spinal alignment, keep chest lifted. Scapular Depression START FINISH START • Sit facing outward, knees bent, feet flat on floor. • Grasp 50" Bent Lat Bar. • Tighten trunk muscles to stabilize spine while maintaining a slight arch in lower back. ACTION • Keeping arms straight, slide shoulderblades toward hips. • When shoulderblades are fully depressed, slowly return to start position. • Movement is subtle and only occurs in shoulder. Bowflex Xtreme® 2 SE Owner's Manual 31