Bowflex Blaze manual Scapular Retraction

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Shoulder Exercises

Seated Lateral Shoulder Raise—Shoulder Flexion (elbows stabilized)

Muscles Worked:

Supraspinatus, Middle Deltoids, and Trapezius

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Keep your knees bent and feet flat on the floor.

•Keep your abdominals tight, and main- tain good spinal alignment.

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

START

Start

•Sit on the bench, facing the Power Rod® unit.

•Spread the cuff on the Handgrips

•Slide the cuffs onto the oppo- site forearms and place them near the elbows so that the cables cross each another.

•Keep your chest lifted, main- taining 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 and Rhomboids

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

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

•Keep your knees bent and feet flat on the 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 Rod® unit.

•Grasp the Handgrips, arms straight, palms facing down.

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 Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers