Bowflex ULTIMATE 2 - Seated Lateral Shoulder Raise; Scapular Retraction

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.