Bowflex Xtreme SE 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 Bowflex Xtreme® SE Owner's Manual 29