34
Shoulder Exercises
FINISH
Muscles worked: This exercise develops
the muscles between your shoulder blades
(middle trapezius and rhomboids) that pull
your shoulder blades together and are
essential to good posture.
Position: Seated on the floor,
facing mach i n e
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame
Leg Extension: R e m ove d
Starting position:
• Seat yourself on the floor facing
the Power Rods®.
• Grab hand grips with palms
facing each other.
• Place heels against the end of the
platform, bend hips and knees
comfortably, arms straight.
• Lift your chest, sit up straight
with your spine in good alignment
and tighten your trunk muscles.
Action:
• Keeping your arms straight, slowly
pinch your shoulder blades
together.
• When your shoulder blades are
fully retracted, slowly return to
the starting position.
Key points:
• Do not bend your torso forward.
• Do not lose spinal alignment -
keep chest lifted.
• Do not pull with your arm
muscles.
START
SCAPULAR RETRACTION
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