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Upright Row (BowFlex Lying)

Scapular Elevation (with elbow flexion) Muscles worked: The primary muscles emphasized are the upper trapezius and associated smaller muscles of the region. Also Anterior and Medial deltoids, Biceps, Brachioradialis 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: 1. Pull the handles directly upwards towards your chin, bending your elbows out to the sides until your wrists are level with your neck. 2. Hold for a count of two; then slowly lower the handles back to the starting position. Tips: • Keep your hands very close to your body throughout the movement. • Make sure you do not sway forwards as you lift the grips. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the grips slowly, resisting the weight.
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