Lever Seated Pronated-Grip Scapular Retraction Shrug

Lever Pronated Grip Seated Scapular Retraction Shrug Instructions

Starting Position

1. Adjust the Machine: Make sure the seat height is set so that your shoulders are aligned with the machine's handles when you sit down.
2. Sit Down: Take a seat on the machine and ensure your back is fully supported against the backrest.
3. Grip the Handles: Use a pronated grip (palms facing down) to grasp the handles. Your hands should be shoulder-width apart.
4. Feet Position: Place your feet flat on the ground, about hip-width apart or on the machine's foot supports, if available.

Movement Instructions

1. Starting Posture: Begin with your arms extended but not locked out. Keep your shoulders down and away from your ears.
2. Initiate the Movement: Slowly pull the handles down by retracting your shoulder blades back and down. Think about pulling your shoulder blades together as you do this.
3. Squeeze at the Bottom: Once your shoulders are retracted, hold the position briefly to maximize muscle engagement.
4. Return to Start: Gradually let your shoulders return to the starting position by allowing your arms to extend upward. Keep control of the movement; do not let the weights drop suddenly.

Tips for Beginners

- Maintain Posture: Keep your chest up and back straight throughout the exercise. Avoid rounding your upper back.
- Breath Control: Inhale as you lower the weights and exhale as you retract your shoulder blades.
- Focus on Muscle Engagement: Concentrate on feeling the muscles in your upper back working throughout the motion.
- Start Light: If you are new to this exercise, start with a lighter weight to learn the movement pattern effectively.

Frequency

- Aim for 2-3 sets of 10-15 repetitions, allowing adequate rest between sets.