Bowflex Ultimate 2 - Manual (Page 31)

29
Shoulder Exercises
Scapular Protraction
— (elbows stabilized)
START ACTION
START
• 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 off the
bench, bringing your hands
together using only your
shoulder muscles.
• Slowly return to the Start
position, keeping tension in
your shoulder blades.
FINISH
Muscles worked:
Serratus Anteriors
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent and feet flat
on floor. Lean head back against
the bench.
• 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 ACTION
START
• Lie on the bench, head
toward the Power Rod ®
units.
• Grasp the Hand Grips and
bring your arms straight
down your sides along your
trunk.
• 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.
FINISH
Muscles worked:
Lower Trapezius
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal
alignment—keep your chest lifted
and head on bench.
• Keep knees bent and feet flat
on floor.