Scapular Retraction; Crossover Seated Rear Deltiod Rows - Bowflex Classic Home Gym Owner's Manual

Shoulder Exercises

Scapular Retraction

Muscles Worked
Middle Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Do not lose your spinal alignment.
• Keep your chest lifted.
• Keep your knees bent and your feet
flat on the floor.
• Keep your spine aligned and a slight
arch in your lower back.
• Do not use your arm muscles for this
movement.
Crossover Seated Rear Deltoid Rows
Muscles Worked
Rear and Middle Deltoids, Posterior,
Rotator Cuff, Upper Latissimus, Teres Major,
Trapezius, Rhomboids
Machine Set-Up
• Adjust to Flat Bench position.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod®
resistance rods.
Success Tips
• Maintain a 90° angle between your
upper arms and torso throughout the
motion.
• Keep your knees bent and your feet flat
on the floor.
• To work one arm at a time place the non-
working hand on the bench to stabilize.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
Exercises
24
Owner's Manual