Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 33)

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Owner’s Manual

31

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 shoul-

derblades. Maintain a slight,

comfortable, arch in lower back.

• Keeping arms straight and pointing in

the same direction of cables, slowly

move shoulderblades 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 shoulderblades.

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 stabilize

spine while maintaining a slight arch

in lower back.

• Keeping arms straight, slide shoul-

derblades toward hips.

• When shoulderblades are fully

depressed, slowly return to start

position.

• Movement is subtle and only occurs

in shoulder.

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