Bowflex Motivator 2 manual Scapular Retraction, Supraspinatus Middle Deltoids Trapezius

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 Rod® unit.

•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 Rod® unit.

•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.

Shoulder Exercises 41