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START
FINISH
START ACTION
START
FINISH
Shoulder Exercises
Scapular Protraction – Elbows Stabilized
Muscles worked:
Serratus anterior muscles, the muscles
on the side of the rib cage.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Maintain a 90º angle between upper
arms and torso throughout the exercise.
• Keep elbows straight.
• Do not slouch forward in the upper
spine to further the motion. Maintain
a very slight arch in lower back
at all times.
START
FINISH
• Sit grasp hand grips.
• Lie head back on bench and
straighten arms to front.
• Be sure arms are in line with
cables, palms facing down and
wrists straight.
• Raise chest and pinch shoulder
blades. Maintain a slight,
comfortable, arch in lower back.
• Keeping arms straight and
pointing in the same direction
of cables, slowly move shoulder
blades forward off bench.
• Slowly return to start position.
• Movement is subtle and only
occurs in shoulder.
Muscles worked:
Develops lower trapezius
muscles, which stabilize and
move shoulder blades.
Position:
Seated – facing outward
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Do not lose spinal alignment,
keep chest lifted.
Scapular Depression
START
FINISH
• Sit facing outward, knees bent,
feet flat on floor.
• Grasp 50” Bent Lat Bar.
• Tighten trunk muscles to stabi-
lize spine while maintaining a
slight arch in lower back.
• Keeping arms straight, slide
shoulder blades toward hips.
• When shoulder blades are fully
depressed, slowly return to start
position.
• Movement is subtle and only
occurs in shoulder.
28
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 30 8/16/2006 3:40:28 PM