Wednesday, March 30, 2016

Shoulder Extension (BowFlex)

Muscles worked: This exercise emphasizes your upper back (the latissimus dorsi, teres major and rear deltoid muscles), as well as the muscles between your shoulder blades (middle trapezius and rhomboid muscles). The triceps muscles, located on the back of the upper arms, are worked throughout the entire motion as they try to prevent the elbows from bending.
Pulley position: Narrow only.
Starting position:
• With the bench flat, sit facing the Power Rods®, knees bent, and feet flat on the floor.
• Grasp the handles with your palms facing down and back.
• Slide back to create tension at the start of the motion.
• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.
• Simultaneously "pinch" your shoulder blades together and moving your hands in an arc downward and backward below your hips.
• Slowly return to the starting position allowing your shoulder blades to move forward with your arms.
Optional motions:
• Bilateral movement — both arms extending at the same time.
• Unilateral movement — performing all reps with one arm before moving to the next.
• Alternating — performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating — both arms moving, although in opposite directions (one extending while the other is returning).
Key points:
• Do not slouch — keep chest lifted and spine erect.
• Keep the lats tightened throughout the entire motion.