Bowflex 51370 Scapular Protraction elbow stabilized, Pulley position Narrow Starting position

Shoulder Exercises
	27

Seated Lateral Shoulder Raise Shoulder Abduction (elbow stabilized)

START

FINISH

Muscles worked: This exercise emphasizes the side shoulder muscles (middle deltoids), the top muscle of the rotator cuff (supraspinatus) and the trapezius muscles.

Pulley position: Narrow.

Starting position:

•Sit on the bench facing the Power Rods®, knees bent and your feet on the platform.

•Spread the cuff from the handle and slide it over the opposite forearm near the elbow (left handle over right forearm and vice versa).

•Sit up straight and maintain erect posture.

Motion:

•Raise your arms directly out to the sides to almost shoulder level.

•At the top of the movement you may need to rotate your hands slightly above the level of your elbows to prevent the cuffs from sliding to your wrists.

•Slowly bring your arms into the starting position near your sides without relaxing.

Key points:

•DO NOT swing the arms upward or move the trunk during the motion.

Scapular Protraction (elbow stabilized)

START

Muscles worked: This exercise emphasizes the serratus anterior muscles, the muscles that can be seen on the side of the upper rib cage, and are involved in pushing and overhead movements.

Pulley position: Wide or narrow

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles with an overhand grip, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward to each side and your palms are facing forward.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight.

•Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.

Motion:

•Keeping your arms straight and pointing the same direction of the cables, slowly move your shoulder blades forward off of the bench, as if shoving your arms straight ahead.

•Slowly return to the starting position without bending your arms.

Key points:

•Maintain a 90 degree angle between upper arms and your torso throughout the exercise.

•Keep your elbows straight.

•Do not slouch forward in the upper spine to further the motion. Maintain a very slight arch in your lower back at all times.

FINISH