Shoulder Shrug (BowFlex Lying)

Scapular Elevation Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Pulley position: Narrow or wide. Starting position: • Sit on the bench facing the Power Rods®. Reach down and grasp the handles with the palms facing each other or facing backward, as comfort dictates. • Let your arms hang extending in the direction of the pulleys. • Lay back against the bench and place your feet on the pegs for stability. Motion: • Raise your shoulders toward the back of your head, making sure your neck/head position does not move. • Slowly allow the shoulders to return downward without slouching or rounding the upper spine. Key points: • Do not bend the neck backward or forward while raising the shoulders. • Do not slouch upon lowering the shoulders • Keep the spine in erect alignment throughout the entire motion. • Make sure both shoulders raise evenly.
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