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Shoulder Exercises
Muscles worked: This exercise emphasizes the
back portion of the shoulder muscles (the rear
deltoids, as well as the rear portion of the
middle deltoids, the posterior rotator cuff,
upper lat and teres major) as well as the
trapezius and rhomboids.
Pulley position: Wide or narrow.
Starting Position:
• Sit on the bench facing the Power Rods,
knees bent and your feet on the platform.
• Cross the handles and grasp with your palms
facing down and arms straight (right hand
on left handle and vice versa).
• Sit up straight and then bend over slightly
from the hips (not the spine) until
arms/cables are in front of body at a 90
degree angle to your torso.
• Lift your chest and slightly pinch your
shoulder blades together.
Motion:
• Allowing your arms to bend as you go, move
your elbows outward and backward keeping
a 70-90 degree angle between your upper
arms and the sides of your torso.
• Your forearms should always point in the
direction of the cables.
• Move until your elbows are slightly behind
your shoulders, then slowly reverse the
motion keeping the rear shoulder muscles
tightened during the entire motion.
Optional motions:
• Bilateral movement - both arms rowing 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
rowing while the other is returning).
Key points:
• Maintain a 90 degree angle between your
upper arms and the sides of your torso
during the exercise.
• For normal pulling /rowing patterns of
movement you may choose to allow the
shoulder blades to "float" forward and
backward naturally with the arm movement,
or for increased rear deltoid involvement you
may keep the shoulder blades "pinched"
together throughout both the forward and
backward movements.
REAR DELTOID ROWS — Shoulder Horizontal Abduction (with elbow flexion)
Muscles worked: This exercise emphasizes the
side shoulder muscles (middle deltoids), the
top muscle of the rotator cuff (supraspinatus)
and the trapezius muscles.
Pulley position: Narrow.
Starting position:
• Remove the bench and stand on the platform
straddling the rail and facing the Power
Rods.
• Grasp the handles with palms facing toward
each other.
• Attain erect spinal posture.
• Let your arms hang directly in line with the
cables.
Motion:
• Raise your arms directly out to the sides to
almost shoulder level.
• Lift your elbow and hand at the same speed
and do not let one get ahead of the other.
• Do not turn/rotate your arms while raising
them. Keep the side of your arm/elbow
facing out/up throughout the movement.
• Slowly bring your arms into the starting
position without relaxing.
Key points:
• DO NOT swing the arms upward or move
the trunk during the motion.
STANDING LATERAL RAISE — Shoulder Abduction (elbow stabilized)
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