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22
Shoulder Exercises
Rear Deltoid Rows—Shoulder Horizontal Abduction (and elbow flexion)
Standing Lateral Shoulder Raise—Shoulder Extension (elbow stabilized)
Muscles Worked:
Rear and Middle Deltoids, Posterior
Rotator Cuff, Upper Latissimus, Teres Major,
Trapezius, and Rhomboids
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet on floor.
• To work one arm at a time, place non-
working hand on the Bench to stabilize.
• Keep your shoulder blades pinched
together and maintain good spinal align-
ment.
Muscles Worked:
Middle Deltoids and Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Do not swing your arms upward or move
your trunk during the motion.
• Keep your feet on floor.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips with your
opposite hands. Keep your palms
down and arms straight.
• Sit up straight.
• Lift your chest, and keep your
shoulder blades together.
• Keep your forearms in line with
the cables.
Start
• Remove the Bench, straddle the
Seat Rail, and face the Power
Rod
®
unit.
• Grasp the Handgrips, palms
facing each other.
• Align your spine, and bend
forward slightly at your hips (15-
20
o
).
• Let your arms hang in line with
the cables.
• Elevate your shoulders slightly
toward the back of your head,
keeping your spine aligned.
Action
• Allowing your arms to bend
slowly, move your elbows out-
wards and backwards, keeping a
70-90
o
angle between your fore-
arms and torso.
• Move until your elbows are
slightly behind your shoulders,
then slowly reverse back to the
Start position.
• Keep your shoulder blades tight-
ened throughout the motion.
Action
• Slowly raise your arms out to
your sides at a 90
o
angle from
your body.
• Keep your forearms facing
outward throughout the move-
ment.
• Slowly return to the Start
position without relaxing muscle
tension.
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