Scapular Protraction; Scapular Depression - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Serratus anterior muscles, the muscles
on the side of the rib cage.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat height.
Key Points:
• Maintain a 90º angle between upper arms
and torso throughout the exercise.
• Keep elbows straight.
• Do not slouch forward in the upper spine to
further the motion. Maintain
a very slight arch in lower back
at all times.
Muscles worked:
Develops lower trapezius
muscles, which stabilize and
move shoulderblades.
Position:
Seated – facing outward
Accessory:
50" Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Do not lose spinal alignment,
keep chest lifted.

Scapular Protraction

START
• Sit grasp hand grips.
• Lie head back on bench and
straighten arms to front.
• Be sure arms are in line with cables,
palms facing down and wrists
straight.
• Raise chest and pinch shoul-
derblades. Maintain a slight,
comfortable, arch in lower back.

Scapular Depression

START
• Sit facing outward, knees bent, feet
flat on floor.
• Grasp 50" Bent Lat Bar.
• Tighten trunk muscles to stabilize
spine while maintaining a slight arch
in lower back.
Owner's Manual
– Elbows Stabilized
START
START
31
FINISH
ACTION
• Keeping arms straight and pointing in
the same direction of cables, slowly
move shoulderblades forward off
bench.
• Slowly return to start position.
• Movement is subtle and only occurs
in shoulder.
FINISH
ACTION
• Keeping arms straight, slide shoul-
derblades toward hips.
• When shoulderblades are fully
depressed, slowly return to start
position.
• Movement is subtle and only occurs
in shoulder.