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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 stabi
-
lize.
• Keep your shoulder blades pinched
together and maintain good spinal
alignment.
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
forearms and torso.
• Move until your elbows are
slightly behind your shoul
-
ders, then slowly reverse back
to the Start position.
• Keep your shoulder blades
tightened 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
movement.
• Slowly return to the Start
position without relaxing
muscle tension.