Scapular Retraction - Bowflex Xceed Owner's Manual

Muscles worked:
Develops muscles between shoulder blades
(trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward.
• Do not lose spinal alignment, keep chest
lifted.
• Do not pull with arm muscles.

Scapular Retraction

START START
START
• Sit on floor facing machine.
• Grab hand grips with palms facing
each other.
• Place heels against end of plat-
form, bend hips and knees, arms
straight.
• Lift chest, sit up straight with spine
in good alignment and tighten
trunk muscles.
START
START
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Owner's Manual
FINISH FINISH
ACTION
• Keeping arms straight, slowly
pinch shoulder blades together.
• When shoulder blades are
fully retracted, slowly return
to start position.
FINISH
ACTION