Shoulder Exercises

Scapular Protraction — (elbows stabilized)

Muscles worked:

Serratus Anteriors

Bench Position:

45˚ incline

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep knees bent and feet flat on floor. Lean head back against the bench.

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

•Maintain a 90° angle between upper arms and torso throughout exercise.

•Do not slouch forward or use your arm muscles to assist this motion. Keep this motion only in the shoulder blades

START

START

•Reach behind your body, grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso.

•Keep your arms in line with the cables, palms facing down and wrists straight.

FINISH

ACTION

•Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward off the bench, bringing your hands together using only your shoulder muscles.

•Slowly return to the Start position, keeping tension in your shoulder blades.

Scapular Depression

Muscles worked:

Lower Trapezius

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Do not lose spinal alignment—keep your chest lifted and head on bench.

•Keep knees bent and feet flat on floor.

START

START

•Lie on the bench, head toward the Power Rod® unit.

•Grasp the Hand Grips and bring your arms straight down your sides along your trunk.

•Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back.

FINISH

ACTION

•Keeping your arms straight, slide your shoulder blades downward, toward your hips.

•When your shoulder blades have fully depressed, slowly return to the Start position.

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Shoulder Exercises

 

 

 

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Bowflex Motivator 2 manual Scapular Protraction elbows stabilized, Scapular Depression, Serratus Anteriors, Lower Trapezius
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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