Scapular Retraction - Bowflex Revolution Owner's Manual

44
Seated Lateral Shoulder Raise — Shoulder Abduction (elbows stabilized)
Muscles worked:
Supraspinatus; Middle Deltoids;
Trapezius
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep abdominals tight and maintain
good spinal alignment.
• Do not increase swing arms upward or
move trunk during movement.
Muscles worked:
Rhomboids; Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Keep knees bent and feet flat
on floor.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Keep your lats tightened throughout this
exercise.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
retracting your shoulderblades.
Shoulder Exercises
START
START
• Sit on the bench facing
engine.
• Slide the Hand Grips over your
forearms, near
the elbow.
• Keep your chest lifted,
maintaining a slight arch in your
lower back.

Scapular Retraction

START
START
• Sit on the bench, facing engine.
• Grasp the Hand Grips, palms faicng
down.
• Brace your heels on the platform,
knees bent comfortably, arms
straight toward the pulleys.
• Allow your shoulder blades to move
forwards, while leaning forward
from the hips.
FINISH
FINISH
• Raise your arms directly out and
upward to nearly shoulder level.
• At the top of the movement, you
may need to rotate your hands
slowly to prevent the cuff from
sliding off.
• With controlled movement,
slowly return to the Start
position.
FINISH
FINISH
• Keeping your chest lifted, pinch
your shoulder blades backward
while keeping your arms straight
toward the pulleys.
• Slowly return to the Start position
without slouching or changing
spinal alignment.