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Shoulder
Exercises
Scapular
Protraction
- Elbows Stabilized
iViuscies
worked:
Serrams
anterior
muscles,
the
muscles
on the
side
of the
rib cage.
Position:
Seated - facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar- narrow position
START
FINISH
BeforeYou
Begin:
Remove i,eg Extension
and adjust seat
height.
Key Points:
* Maintain a 90 ° angle beta,veen upper
arms and torso throughout
the exercise.
* Keep elbows straight.
* Do
not
slouch
fbrward
in the
upper
spine to fmther the motion. Maintain
a veIT slight arch in lower back
at all times.
START
* Sit grasp hand grips.
* Lie head back on bench and
straighten
arms to flont.
* Be sure arIns are in line with
cables, palms facing down and
wrists straight.
* Raise chest and pinch shoulder
blades. Mahmdn a slight,
comfbrmble,
arch in lower back.
ACTION
* Keeping arms straight and
pointing in the same direction
of cables, slowly move shoulder
blades fbrward off bench.
* Slowly return
to start position.
* Movement
is subtle
and only
occurs
in shoulder
Scapular
Depression
iViuscles
worked:
Develops lower trapezius
muscles, which stabilize and
move shoulder
blades.
Position:
Seated - facing outward
Accessol'y:
50" Bent Eat Bar
Pulleys:
Eat Tower
START
BeforeYou
Begin:
Remove Leg Extension
and adjust
seat height.
Key Points:
* Do not lose spinal alignment,
keep chest liRed.
START
* Sit facing outward, knees bent,
feet
fiat on floor
* Grasp 50" Bent Eat Bar.
* Tighten trunk muscles to stabi-
lize spine while maintaining
a
slight arch in lower back.
ACTION
* Keeping arms straight, slide
shoulder blades toward hips.
* When shoulder
blades are flflly
depressed,
slowly return to start
position.
* Movement is subtle and only
occurs in shoulder
28
B{m_lex Xtreme'
SE ()x_ner's Manual
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