Bowflex ULTIMATE - Seated Lateral Shoulder Raise; Scapular Protraction

Shoulder Exercises
SEATED LATERAL SHOULDER RAISE Shon]der Ahduction (e]how stabmzed)
Muscles worked: This exeivise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (supraspinatus)
and the trapezius muscles.
Pulley position: Narro,,:
Starting position:
• Sit oi1 the bench facing the Power Rods,
knees hent and your feet oi1 the platform.
• Spread the cuff from the handle and slide it
over the opposite foremm near the ell)or-,'
(left handle over right forearm and vice
versa).
• Sit up straight and maintain erect posture.
Key points:
• DO NOT swing the arms upward or move
the trtmk during the motion.
Motion:
• Raise your arms directly out to the sides to
ahnost shoulder level.
• At the top of the movement you may need to
rotate your hands slightly above the level of
your elbows to prevent the cuff\s from sliding
to your wrists.
• Slowly hring your arms into the starting
position near your sides without relaxing.
START
FINISH
SCAPULAR PROTRACTION (elhow stabilized)
Muscles worked: This exeivise emphasizes the
serratos anterior muscles, the muscles that can
be seen on the side of the upper rib cage, and
are involved in pushing and oved)ead
inovelnents.
Pulley position: Wide or narrow
Starling position:
• Seated in the 45 degree position, reach
straight behind your body, grasp the handles
with an overhand grip, and hend your
elbows until your hands are near your chest.
Rotate your upper arms away from your
torso so that your elbows are pointing
outward to each side and your pahns are
facing forward.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are dbeetly "in line"
with the cables, pahns facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight,
eom%rtable arch in your lower hack.
Motion:
• Keeping your arms straight and pointing the
same direction of" the cahles, slowly move
your shonlder hlades forward off of the
bench, as if shoving your arms straight
ahead.
• Slowly return to the starting position
without bending your arms.
Key points:
• Maintain a 90 degree angle between upper
arms and your torso thronghont the exeicise.
• KeeI) yore elbows straight.
• Do not slouch forward in the upper spine to
furthei the motion. Maintain a very slight
aivh in yore lower back at all times.
START
2! S
FINISH
25