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Shoulder Exercises
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Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids), the rotator cuff muscles, the upper
back muscles (trapezius), and the triceps muscles
located on the back of the upper arms.
Pulley position: Wide or narrow (Wide offers a
greater challenge throughout the entire range
on specific movements, especially at the top of
these movements. This can make these exercises
even more effective. However, when both pulley
positions are listed as options, do not attempt to
use the same weight for each position).
Starting position:
• Sit on the bench facing away from the Power
Rods
®
, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or you
may choose to sit forward away from the tower
and remaining free from back support, thereby
increasing the challenge of spinal stabilization as
part of the exercise.
• Keep your chest up, abdominals tight and
maintain a very slight arch in your lower back.
• Grasp the handles with palms facing away from
the machine.
• Raise handles to just above shoulder level,
keeping palms facing forward.
Motion:
• Straighten the arms upward, focusing on a final
point either directly overhead or slightly forward
over the forehead as comfort/shoulder range
dictates.
• Slowly return to starting position keeping tension
in the front shoulder muscles.
Optional motions:
• Bilateral movement - both arms pressing at the
same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one pressing
while the other is returning).
Key points:
• Keep the chest up and abdominals tight
throughout the entire motion to maintain good
spinal alignment.
• Do not let the arch increase in the lower back
while pressing up.
Seated Shoulder Press Shoulder Abduction (with elbow extension)
Muscles worked: This exercise emphasizes
the front portion of the shoulder muscles (front
deltoids as well as the front part of the middle
deltoids).
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power
Rods
®
, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or you
may choose to sit forward away from the tower
and remaining free from support, thereby
increasing the challenge of spinal stabilization as
part of the exercise.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
• Grasp handles with your palms facing backward
and arms straight at your sides.
Motion:
• Keeping your arms straight and your palms down,
move your arms forward and then upward to
shoulder height.
• Slowly return the arms beside the torso and
repeat.
Optional motions:
• Bilateral movement - both arms raising at the
same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one raising while
the other is returning).
Key points:
• Keep the chest lifted and the abdominals
tightened throughout the entire motion and
maintain good spinal alignment.
• Do not increase the arch in your lower back while
lifting your arms.
Front Shoulder Press Shoulder Flexion (elbow stabilized near extension)