Scapular Depression; Scapular Protraction - Bowflex Ultimate 2 Owner's Manual And Fitness Manual

Muscles worked:
Serratus Anteriors
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
on floor. Lean head back against
the bench.
slight arch in your lower back.
upper arms and torso throughout
exercise.
your arm muscles to assist this
motion. Keep this motion only in
the shoulder blades
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
alignment—keep your chest lifted
and head on bench.
on floor.
Shoulder Exercises

Scapular Protraction

Scapular Depression

— (elbows stabilized)
START
START
grasp the Hand Grips and
straighten your arms in
front of you at a 90° angle
from torso.
the cables, palms facing
down and wrists straight.
START
START
toward the Power Rod
®
units.
bring your arms straight
down your sides along your
trunk.
to stabilize your spine while
maintaining a slight arch in
your lower back.
FINISH
ACTION
and in line with the cables,
slowly move your shoulder
blades forward off the
bench, bringing your hands
together using only your
shoulder muscles.
position, keeping tension in
your shoulder blades.
FINISH
ACTION
slide your shoulder blades
downward, toward your
hips.
have fully depressed, slowly
return to the Start position.
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