Scapular Retraction - Bowflex Revolution FT Owner's Manual

Muscles worked:
Middle Trapezius; Rhomboids
Position:
Standing—facing machine.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Do not lose spinal alignment—keep
your chest lifted.
• Keep knees bent and feet in a staggered
stance for stability.
• Bend your torso forward slightly at hips.
• Do not use your arm muscles for this
movement.
Muscles worked:
Upper Trapezius
Position:
Standing—facing the machine.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys —Standard
Pulleys / 0
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Do not bend your neck or slouch during
this exercise.
• Raise shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.
Shoulder exercises

Scapular Retraction

START
• Stand facing the engine, in a
stagger.
• Grasp the Hand Grips, palms
facing each other.
• Extend arms toward the pulleys.
Shoulder Shrug — Scapular Elevation
START
• Reach down and grasp the Hand
Grips, palms facing each other.
• Let your arms hang at
your sides.
START
START
FINISH
FINISH
• Keeping your arms straight,
slowly pinch your shoulder
blades together.
• When shoulder blades are fully
retracted, slowly return to the
Start position.
FINISH
FINISH
• Slowly raise your shoulders
towards the back of your
head, keeping your neck
and head still.
• Slowly reverse back to the
Start position, keeping your
upper trapezius muscles tight
throughout the motion.
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