Stiff Arm Pulldowns; Scapular Retraction - Bowflex Motivator Strength Training System Owner's Manual

STIFF-ARM PULLDOWN
Muscles worked:
This exercise emphasizes your upper back (the latissimus dorsi, teres major
and rear deltoid muscles), as well as the muscles between the lower part of your shoulder blades (lower
trapezius muscles). The triceps muscles, located on the back of the upper arms, will also be involved.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods.
•Grasp the lat bar with your palms down.
•Step back slightly. This may have to be adjusted on the first rep to insure that there is enough move-
ment in the cable to complete the range of motion.
•Bend over slightly from your hips (not the waist), lift your chest and tighten your abdominals to stabi-
lize your spine while maintaining a very slight arch in the lower back.
Action:
•Initiate the movement by "lowering" your shoulder blades down and together.
•Keeping your arms straight, continue by slowly moving your hands in an arc downward and then in
toward your legs.
•Slowly return to the starting position without relaxing your muscles.
Key points:
•Do not lose spinal alignment - keep chest lifted.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by depressing (lowering)
your shoulder blades.
•Keep your elbows nearly straight (not locked) throughout the entire exercise.

SCAPULAR RETRACTION

Muscles worked:
This exercise develops the muscles between your shoulder blades (middle tra-
pezius and rhomboids), that pull your shoulder blades together and are essential to good posture.
Starting position:
•Sit on the bench facing the power rods.
•Grab handles with palms facing each other.
•Place heels on the end of the platform, bend hips and knees comfortably, arms straight.
•Lift your chest, sit up straight with your spine in good alignment and tighten your trunk muscles.
Action:
•Keeping your arms straight, slowly pinch your shoulder blades together.
•When your shoulder blades are fully retracted, slowly return to the starting position.
Key points:
•Do not bend your torso forward.
•Do not lose spinal alignment - keep chest lifted.
•Do not pull with your arm muscles.
Back Exercises
with Lat Tower - Shoulder Extension (elbow stabilized)
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