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Shoulder Exercises
28
Muscles worked: The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Pulley position: Narrow or wide.
Starting position:
• Stand on the platform facing the Power
Rods. Reach down and grasp the handles
with the palms facing each other or facing
backward, as comfort dictates.
• Let your arms hang extending in the
direction of the pulleys.
Motion:
• Raise your shoulders toward the back of
your head, making sure your neck/head
position does not move.
• Slowly allow the shoulders to return
downward without slouching or rounding
the upper spine.
Key points:
• Do not bend the neck backward or forward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment
throughout the entire motion.
• Make sure both shoulders raise evenly.
SHOULDER SHRUG — Scapular Elevation
FINISH
START
Muscles worked: The primary muscles
emphasized are the upper trapezius and
associated smaller muscles of the region.
Pulley position: Low pulleys only.
Starting position:
• Stand on the platform facing the Power
Rods. Reach down and grasp the bar with a
grip width slightly wider than shoulders,
palms facing toward the back.
Motion:
• Raise your shoulders toward the back of
your head, making sure your neck/head
position does not move.
• Slowly allow the shoulders to return
downward without slouching and rounding
the upper spine.
Key points:
• Do not bend the neck backward or forward
while raising the shoulders.
• Do not slouch upon lowering the shoulders
• Keep the spine in erect alignment
throughout the entire motion.
• Make sure both shoulders raise evenly.
BARBELL SHOULDER SHRUG — Scapular Elevation