Bowflex Revolution manual Scapular Protraction elbows stabilized Muscles worked

40

Shoulder Exercises

Scapular Protraction — (elbows stabilized)

Muscles worked:

Serratus Anterior

Bench Position:

45˚ incline

Accessory:

Long Hand Grips

Adjustable Arm Position:

9

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

FINISH

•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:

Long Hand Grips

Adjustable Arm Position:

8, 9

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 engine.

•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

FINISH

•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.