Bowflex Revolution XP - Manual (Page 41)

39
Shoulder exercises
Scapular Protraction — (elbows stabilized)
START FINISH
• Reach behind your body, grasp
the Hand Grips and straighten
your arms in front of you at a 90°
angle from torso.
• Keep your arms in line with the
cables, palms facing down and
wrists straight.
• Keeping your arms straight and
in line with the cables, slowly
move your shoulder blades
forward away from the Seat
Back Pad. Slowly bring your
hands together using only your
shoulder muscles.
• Slowly return to the Start
position, keeping tension in your
shoulder blades.
• Movement is very subtle and
occurs only in shoulder blades.
Muscles worked:
Serratus Anterior
Position:
Seated—facing outward. Seat
in lowest position.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7, 8 ot 9
Success Tips
• Lift your chest, keep your knees bent
and feet on floor.
• Keep your spine aligned and a slight
arch in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in the shoulder blades
Scapular Depression
START FINISH
• Grasp the Hand Grips and keep
your arms at your side, palms
facing inward, arms nearly
straight.
• Tighten your trunk muscles
to stabilize your spine while
maintaining a slight arch in your
lower back.
• Keeping your arms straight, slide
your shoulder blades downward,
toward your hips.
• When your shoulder blades have
fully depressed, slowly return to
the Start position.
• Movement is very subtle and
occurs only in shoulder blades.
Muscles worked:
Lower Trapezius
Position:
Standing—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Tower Pulleys / 9
Success Tips
• Do not lose spinal alignment—keep
your chest lifted and head against the
Seat Back Pad.
• Keep knees bent and feet flat
on Platform.
START FINISH
START FINISH