Saturday, April 16, 2016

Scapular Retraction (Seated BowFlex)


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.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on 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.
Motion:
• 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 bend and pull with your arm muscles.