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Shoulder Exercises
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26
Muscles worked: This exercise involves your
lower trapezius muscles, and latissimus dorsi
muscles. Both act as stabilizers and movers of
your shoulder blades. This motion of scapula
depression is very important in posture as well
as when using the arms to raise from a chair. It
is also involved in overhead pulling exercises.
Pulley position: Wide or narrow.
Starting position:
• With the bench flat, lie on your back with
your head toward the Power Rods, knees
bent, and feet flat on the floor.
• Grasp the handles and straighten your arms
down along side your trunk.
• Tighten your trunk muscles to stabilize your
spine while maintaining a very slight arch in
the lower back.
Motion:
• Keeping the chest up and arms straight, slide
your shoulder blades toward your hips
(hands sliding along outer thighs).
• When shoulder blades are fully depressed,
slowly return to the starting position.
Key points:
• Do not lose spinal alignment, keep your
chest lifted.
SCAPULAR DEPRESSION
Muscles worked: This exercise emphasizes the
front rotator cuff muscle (subscapularis).
Pulley position: Wide or narrow.
Starting position:
• Sit on the bench with one side toward the
Power Rods. Maintain good spinal
alignment.
• Grasp the handle nearest you and draw the
upper arm into your side, keeping your
elbow bent.
• Distance yourself on the bench to eliminate
slack in the cable.
• Use a light resistance. This is not a powerful
movement.
Motion:
• Rotate your forearm toward your abdomen,
keeping your elbow by your side during the
entire motion.
• Slowly return to the starting position.
Key points:
• Control the motion during the entire
exercise.
• Do not rotate the spine to get additional
range of motion. Try for
“
pure” rotation of
the shoulder joint. More is not better!
• Use light resistance only. Pick a resistance
that you can perform 12-15 perfect reps.
SHOULDER ROTATOR CUFF — Internal Rotation
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