Bowflex Sport - Scapular Protraction; Scapular Depression

45
Shoulder Exercises
Scapular Protraction—(elbows stabilized)
Scapular Depression
Muscles worked:
Serratus Anteriors
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on
floor. Lean your head back against the
Bench.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90
o
angle between your upper
arms and torso throughout this exercise.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in your shoulder blades.
Muscles worked:
Lower Trapezius
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not lose spinal alignment—keep your
chest lifted and head on the Bench.
• Keep your knees bent and feet flat on the
floor.
START FINISH
START FINISH
Start
• Sit on the Bench, facing away
from the Power Rod
®
unit.
• Reach behind your body and
grasp the Handgrips. Straighten
your arms in front of you at a 90
o
angle from your torso.
• Keep your arms in line with the
cables, palms facing down and
wrists straight.
Start
• Lie on the bench with your head
toward the Power Rod
®
unit.
• Grasp the Handgrips, 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.
Action
• Keeping your arms straight and
in line with the cables, slowly
move your shoulder blades
forward off the bench. Bring your
hands together using only your
shoulder muscles.
• Slowly return to the Start
position, keeping tension in your
shoulder blades.
Action
• 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.