Bowflex ElitePlus manual Scapular Retraction

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Shoulder Exercises

Seated Lateral Shoulder Raise — Shoulder Flexion (elbows stabilized)

Muscles worked:

Supraspinatus; Middle Deltoids; Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor.

•Keep abdominals tight and maintain good spinal alignment.

•Do not increase swing arms upward or move trunk during movement.

START

START

•Sit on the bench facing Power Rods®.

•Spread the cuff from the Hand Grips and slide them over your forearms, near the elbow.

•Keep your chest lifted, maintaining a slight arch in your lower back.

FINISH

ACTION

•Raise your arms directly out to your sides, nearly shoulder level.

•At the top of the movement, you may need to rotate your hands slowly to prevent the cuff from sliding off.

•With controlled movement, slowly return to the Start position.

Scapular Retraction

Muscles worked:

Middle Trapezius; Rhomboids

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Do not lose spinal alignment—keep your chest lifted.

•Keep knees bent and feet flat on floor.

•Keep your spine aligned and a slight arch in your lower back.

•Do not use your arm muscles for this movement.

START

START

•Sit on the Bench facing the Power Rods®.

•Grasp the Hand Grips , palms facing each other.

FINISH

ACTION

•Keeping your arms straight, slowly pinch your shoulder blades together.

•When shoulder blades are fully retracted, slowly return to the Start position.

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineParts List Basic Assembly PrinciplesAccessory List Hardware ListTools You Will Need Hardware GuideCompletely tighten hardware installed during Step Assembly GuideAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Seat Bracket to the Seat Pad Attach the Chest Bar with Pulleys to the Main AssemblyCompletely tighten hardware installed during Step Item #10 Rear Leg Do not unwrap cables Attach the Seat Rail to the Seat AssemblyAttach the Rear Leg to the Rear Leg Cross Tube Attach the Rear Leg to the Seat Rail Leg Assembly can move freelySeat Rail Pull Pin Do not over-tighten hardware from StepDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Item #22 Lat Cross Bar Do not unwrap cables Attach the Leg Extension Seat to the Main AssemblyAttach the Lat Cross Bar to the Upper Lat Tower Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameAttach the Rod Box Frame to the Lat Tower Attach the Faceplate to the Main AssemblyFrom Main Assembly Attach the Faceplate Back Panels Completely tighten hardware installed during Steps 19Tighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepRoute the Rod Cables Attach the Bench to the Seat AssemblyRoute the Leg Cables Route the Lat CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Flat Bench Removing the BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Men Measure Chest, abdomen, and thighAbdomen Skinfold MeasurementsSuprailium ThighOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Starting body-fat percentageDetermining Your Body Fat Enter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Larger muscles will make your body firmer and more shapely Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramWarming Up Working OutCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Pulley Position Trunk RotationPulleys Success Tips Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee ﬂexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing