Bowflex XTREME.SE Owner's Manual page 31

Shoulder Exercises
Scapular Retraction
Muscles worked:
Develops muscles bet_,veen shoulder
blades (trapezius and rhomboids)°
Position:
Seated on floor, facing machine
Accessory:
Hand (;rips
Pulleys:
Squat Pulley Frame
START
BeforeYou Begin:
Remove i,eg Extension and Seat
Key Points:
= Do not bend torso forward.
* Do not lose spinal alignment, keep
chest lifted.
* Do not pull with arIn muscles.
START
* Sit on floor timing machine.
* Grab hand grips with pahns
timing 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.
ACTION
= Keeping arms straight,
slowly pinch shoukter blades
together:
* When shoulder blades are
flflly retracted, slowly return
to smrt position.
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