Bowflex 003-3211-120108A manual Scapular Retraction, Middle Trapezius, Rhomboids

Exercises

Shoulder Exercises

Scapular Retraction

Muscles Worked

Middle Trapezius, Rhomboids

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod®

resistance rods.

Success Tips

• Do not lose your spinal alignment.

• Keep your chest lifted.

•Keep your knees bent and your 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.

Crossover Seated Rear Deltoid Rows

Muscles Worked

Rear and Middle Deltoids, Posterior,

Rotator Cuff, Upper Latissimus, Teres Major,

Trapezius, Rhomboids

Machine Set-Up

•Adjust to Flat Bench Back position.

•Chest Bar pulleys

•Handgrips

•Attach the clips to the Power Rod® resistance rods.

Success Tips

•Maintain a 90° angle between your upper arms and torso throughout the motion.

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

•To work one arm at a time place the non- working hand on the bench to stabilize.

•Keep your shoulder blades pinched together and maintain good spinal alignment.

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Owner’s Manual