Scapular Retraction - Nautilus Bowflex Xtreme SE Owner's Manual

Muscles worked:
Develops muscles between shoulder
blades (trapezius and rhomboids).
Position:
Seated on floor, facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Do not bend torso forward.
• Do not lose spinal alignment, keep
chest lifted.
• Do not pull with arm muscles.
Shoulder Exercises

Scapular Retraction

START START
START
• Sit on floor facing machine.
• Grab hand grips with palms
facing 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.
START
START
FINISH FINISH
ACTION
• Keeping arms straight,
slowly pinch shoulder blades
together.
• When shoulder blades are
fully retracted, slowly return
to start position.
FINISH
ACTION
Bowflex Xtreme ® SE Owner's Manual
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