Scapular Protraction; Scapular Depression - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME 2
Shoulder Exercises
Scapular Protraction--(elbows stabilized)
Muscles worked:
Serratus Anteriors
Position:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Center (-:ross Bar--Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• You may wish to lean your head against
the Seat Back Pad.
• 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, pahns facing down and
wrists straight.
FINISH
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ACTION
• 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:
Seated--facing outward
Accessory:
Hand Grips
Pulleys:
Front Lat Cross Bar--Wide Pulleys
Leg Extension:
Removed
Success Tips
• Do not lose spinal alignment--keep
your
chest lifted and head against the Seat
Back Pad.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
START
START
• Grasp the Hand Grips and raise
your arms above your head,
palms facing outward, arms
nearly straight.
• 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.
• Movement is very subtle and
occurs only in shoulder blades.
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