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24
Shoulder Exercises
Shoulder Extension—(elbows stabilized)
Shoulder Shrug—Scapular Elevation
Muscles Worked:
Latissimus Dorsi, Teres Major, Rear Deltoid,
Middle Trapezius, Rhomboids, and Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Keep your lats tightened throughout the
motion.
• Keep your abdominals tight, and maintain
good spinal alignment.
• Release your shoulder blades at the
end of each rep, and initiate new rep by
retracting your shoulder blades.
Muscles Worked:
Upper Trapezius
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your abdominals tight, and maintain
good spinal alignment.
• Do not bend your neck or slouch during
this exercise.
• Raise your shoulders evenly.
• For variation, try this exercise bent
forward slightly from the hips.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit.
• Grasp the Handgrips, palms
facing down, arms straight and
at approximately a 45
o
angle
from your torso.
• Tighten your trunk muscles to
stabilize your spine while main-
taining a slight arch in your
lower back.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing each
other.
• Let your arms hang at your sides.
Action
• Initiate movement by pinching
your shoulder blades together.
• Continue the movement by
moving your hands in an arc
downward along your sides until
your hands are level with your
hips.
• With controlled movement,
slowly return to the Start
position.
Action
• Slowly raise your shoulders
toward the back of your head,
keeping your neck and head still.
• Slowly reverse back to the Start
position, keeping your upper tra-
pezius muscles tight throughout
the motion.
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