Bowflex RevolutionXP manual Scapular Protraction elbows stabilized Muscles worked

Shoulder Exercises

39

Scapular Protraction — (elbows stabilized)

Muscles worked:

Serratus Anterior

Position:

Seated—facing outward. Seat in lowest position.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7, 8 ot 9

Success Tips

•Lift your chest, keep your knees bent and feet on floor.

•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 away from the Seat Back Pad. Slowly bring your hands together using only your shoulder muscles.

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

•Movement is very subtle and occurs only in shoulder blades.

Scapular Depression

Muscles worked:

Lower Trapezius

Position:

Standing—facing outward.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Lat Tower Pulleys / 9

Success Tips

•Do not lose spinal alignment—keep your chest lifted and head against the Seat Back Pad.

•Keep knees bent and feet flat on Platform.

START

START

•Grasp the Hand Grips and keep your arms at your side, palms facing inward, arms nearly straight.

•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.

•Movement is very subtle and occurs only in shoulder blades.