Owner`s manual

40
Shoulder Exercises
Scapular Depression
START FINISH
START
• Stand on the platform facing
away from the engine.
• Grasp the Hand Grips and bring
your arms straight down to your
sides, along your trunk.
• While keeping your arms straight,
slide your shoulder blades down
toward your hips.
• When the shoulder blades have
fully depressed, slowly return to
the Start position.
FINISH
Muscles worked:
Lower Trapezius
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8
Success Tips
• Do not lose spinal alignment, keep your
chest lifted and head on the bench.
• Keep knees bent and feet flat on the
floor.
Scapular Protraction — (elbows stabilized)
START FINISH
• Reach behind your body, grasp
the Hand Grips and straighten
your arms in front of you.
• 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.
Slowly bring your hands together
using only your shoulder muscles.
• Slowly return to the Start position,
keeping tension in your shoulder
blades.
• Movement is very subtle and
occurs only in shoulder blades.
Muscles worked:
Serratus Anterior
Position:
Standing—facing outward.
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
0 or 1
Success Tips
• Lift your chest, keep your knees bent
and feet in a staggered stance for
stability.
• Keep your spine aligned and a slight
arch in your lower back.
• Do not slouch forward or use your arm
muscles to assist this motion. Keep this
motion only in the shoulder blades
START
FINISH