Bowflex RevolutionXP manual Scapular Retraction Muscles worked

Shoulder Exercises

Scapular Retraction

41

Muscles worked:

Middle Trapezius; Rhomboids

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

8

Success Tips

•Do not lose spinal alignment—keep your chest lifted.

•Keep knees bent and feet flat on the Platform.

•Bend your torso forward slightly at hips.

•Do not use your arm muscles for this movement.

START

START

•Grasp the Hand Grips, palmsfacing each other.

•Extend arms toward the pulleys.

FINISH

FINISH

•Keeping your arms straight, slowly pinch your shoulder blades together.

•When shoulder blades are fully retracted, slowly return to the Start position.

Standing Shoulder Press — Shoulder Abduction (and elbow extension)

Muscles worked:

Deltoids; Triceps. Also ankles, knees, hips & core in stabilization.

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7 or 8

START

FINISH

Success Tips

•Stabilize body from your feet all the way up through your trunk.

•Keep shoulder muscles tight, limit and control your range of motion.

•Keep knees slightly bent and feet flat on the floor.

•Keep abdominals tight and maintain good spinal alignment.

•Do not increase the arch in your low back as you raise your arms, but keep your spine stable and tight.

START

•Grasp the Hand Grips so the cables are in line close to the front of your forearms and palms facing forward.

•Stand with feet flat on the platform, knees slightly bent.

•Keep chest up, abs tight and maintain a slight arch in the low back.

•Raise the hand grips to head level so your elbows are equal to shoulder level, keeping the palms facing forward.

FINISH

•Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

•Slowly return to the Start position, keeping tension on the front shoulder muscles throughout the motion.